yes i can…
Wed: 600
Warmup W
4x30
4x30 3 point
3x20-20-20 efe
3x60 40+
rest 30mins
Wed:
bar warmup
hc 80% 3x65 2x70 x75 x75 x70
snatch dl/slj x2 390x1x85 435x1x90 1x85 1x90
bp 5x295 3x305 2x315 5x295 3x305 2x325
core 250
felt really good today considering i had a short break btw sessions. overall i have felt really strong this whole week.
how much are you taking or should you be taking on the 60s during the speed days? Is it full recovery?
Thought you would be, hesitated to ask (I see many people doing them incorrectly, sitting for the sake of knee height). The taller you stand, the more they hurt where they should!!
couple mins…
today was a off day, back to work tomm.
Fri: 780
Warmup Z
4x30
4x30 3 point
3x3x60 (30) 2/5
med throws see sheet
running A’s 5x30
Fri:
bar warmup
pc 3x55 2x60 x65 x65 x60
bsq/mini hurdle hop x5 1x70 1x75 x70 x75
rep work see sheet
core 250
rep work:
250 11 reps rest 3min
10 pushups
250x7 rest 3min
10 pushups
225x8 rest 2min
10 pushups
225x6 rest 2min
10 pushups
155x11 rest 2min
10 pups
135x14
10 pups
felt strong with the first set of 250 but i think the pushups got to me bc i am use to during band press instead. overall good workout today.
damn fellas time flys when you are having fun, i will be starting my fifth week of the spp program the body is feeling pretty good considering all the work i have been putting in. this week will be a unload week for the squats, but a test week on the power clean and fairly heavy bp work. i will be making some changes to my warmup program to include a little static strecthing. “NOTHING GOOD COMES IN LIFE OR ATHLETICS UNLESS A LOT OF HARD WORK HAS PRECEEDED THE EFFORT”. (ROGER STAUBACH)
Warmup Drills:
(set C) Jog or skip 400m; Static Flexibility 1; Dynamic flex 1;
Sprint drills 1; 2x20 Buildup Runs 2x
Static Flexibility: 15sec
seated toe touch
spinal twist
butter fly
leg cradle
quad strecth
hurdler strecth
knee to chest
lying spinal twist
seated v strecth
sagion squat
SPRINT DRILLS:
(1) 1. reactivity, 2.A-skip, 3.b skip 4. a run 5.str leg bound 6.fast leg alt
DYNAMIC FLEXIBILITY: hurdles 5x/aux10x
(1) 1.side H , 2. forward H, 3.hip circles, 4.leg swings
Week 5:
Mon: 700
Warmup C
2x30
4x40 3 point
2x4x60 (40) 3.5/6
med throws see sheet
running A’s 5x30
Mon:
bar warmup
pc 3x60/3x70/3x80/2x90/1x100
power jerk 4x3
bsq/depth drop mini hj x2 3x3x75
core 250
Tue:
warmup 1 + hurdle drills 8x10
bb circuit 2x12
Circuit A:
Leg curls
twist lunges
good mornings
bent rows
lat pd bh
dips
bh sh press
leg ext
twist situps
hang leg lifts
russ twist
2 rounds 720 throws
med ball circuit
3x20 mini squat chest pass
3x20 side throw r
3x20 side throw l
3x20 underhand scoop
3x20 shot l
3x20 shot r
core+ems hookup 500
(set W) Jog or skip 400m; Static Flexibility 1;Dynamic flexibility 2;
Sprint drills 2; 2x20m; Build up runs 2x
Static Flexibility: 15sec
seated toe touch
spinal twist
butter fly
leg cradle
quad strecth
hurdler strecth
knee to chest
lying spinal twist
seated v strecth
sagion squat
DYNAMIC FLEXIBILITY: hurdles 5x/aux10x
(2) 1. overunder H, 2.forward H, 3.lunges, 4.side lunges
SPRINT DRILLS:
(2) 1.single reactivity,2.A-skip, 3.b skip, 4.fast leg alt, 5.str.leg bound 6.bound
Wed: 760
Warmup W
2x30
4x30 3 point
2x4xflying 20/30
3x60 50+
for the 60’s i really focus on driving out till 30m then making my transition from 30-40m, i really could have drove out to 35m- felt really good today. starting to rebound from the max strength ems and unload squats.
Wed:
bar warmup
hc 80% 3x60 3x70 3x80 2x90 1x100
snatch dl/slj x2 3x3x75-80
bp 3x305 2x325 1x335 3x305 2x325 1x345
core 250
nice lifting man and some good idea’s there including the timed bench
I might just buy that book
good luck
$39.90!!!
Thur:
warmup 1 + hurdles 12x10
bb circuit B
med ball circuit
core: 500 tonite +ems hookup
Circuit B: 2x12
single leg curl
sdl
good mornings
bent row
lat pd fr
bh press
single leg ext
weight ball crunch
hang leg lift side
russ twist
weighted v up
1round:
med ball circuit
3x20 mini squat chest pass
3x20 side throw r
3x20 side throw l
3x20 underhand scoop
3x20 shot l
3x20 shot r
Fri: 700
Warmup Z
2x30
4x40 3 point
2x4x60 (40) 3.5/6
med throws see sheet
running A’s 5x30
Fri:
bar warmup
pc 2x70 x80 x85 2x85 1x90 1x90
bsq/depth drop mini hj x2 3x3x65
rep work see sheet
core 250
rep work:
250 13 reps rest 3min
25 bp
250x8 rest 3min
25 bp
225x11 rest 2min
25 bp
225x4 rest 2min
25 bp
155x11 rest 2min
25bp
135x15
25 bp
alrite fellas im starting week 6 of 9 weeks in my spp program, the body is feeling pretty good. looking toward completing these last 3 weeks of my max strength work and will be introducing jump squats into my program this week. NOTHING CAN STOP THE MAN WITH THE RIGHT MENTAL ATTITUDE FROM ACHEIVING HIS GOAL; NOTHING ON EARTH CAN HELP THE THE MAN WITH THE WRONG ATTITUDE.
Good luck you’ve been makin good progress looks like. Keep it up.