Fri:
bar warmup
pc 3x50 x60 x60 x65 x65
power jerk 3x5
lunges 3’s
rep work 225x30reps
gh 3x10
h pullups 3x10
lat pd under 3x6
core 250
lunges
95x3
115x3
135x3
185x3
225x3
275x3
i was surprise that i was able to lunge 275 today havent done heavy lunges since college, most i done 3x5x315-335 range.
Warmup C:
Jog skip 400m
Dynamic flexibility series 1
Sprint Drills series 1
Buildup runs 2x
Series 1:
Dynamic flexibility:
fire hydrants circuit 6x
scissors 6x
leg swings 6x
scorpion 6x
Series 1:
Sprint Drills:
reactivity 2x20
a skip 2x20
b skip 2x20
a run 2x20
str leg bound 2x20
fast leg alt 2x20
MEDBALL WORK: Phase 2:
height 2x5
back 2x5
pit throw OR 2x5
Week 1:
Mon: 780
Warmup C
2x30
3x4x60 (20) 1/4
med throws see sheet
running A’s 4x30
first set of 60’s i walk back in 60sec, second and third set i stay at the other end and rested for 60sec then run back.
workout was pretty tough bought back memories of fb conditioning type workouts, the running a’s kill my hammy. gonna give my body 3 week to adjust to the workouts.
Mon:
bar warmup
pc 3x70 x80 x90 2x95x300 3x80
bsq/drop j x2 3x3x395
bp 3x3x275
rdl 3x5x245
t bar rows 3x6
core 250
could have gotten 2-3 more reps if it wasnt from the running i did this morning. cant wait to see how i will feel tomm morning
Tue: more of the same
warmup 1
tread workout
60/90sec 6x/9mph/1%
gs circuit 2x90sec rest
core: 500
gs circuit:
legs felt fresh today.
Wed: 600
Warmup W
4x30
4x30 3 point
2x3x20-20-20 efe
the workout today felt ok wasn’t one of my best workouts, but like i said earlier gonna give my body 3 weeks to adjust to the new training program. can still feel the effect of the heavy lunges on Fri took me awhile to get the hammy/glut/piriformis warmed
Wed:
bar warmup
jerk 3x3
hc 80% 3x70 x80 x90 x95max 3x80
snatch dead lifts/slj x2 3x3x75
bp rep work 225x35reps
chinups 3x10
core 250
felt super explosive on the hang clean felt like i could have gotten 400lb. lol. u get the point.
Thur: more of the same
warmup 1
tread workout
60/90sec 6x/9mph/1%
gs circuit 2x90sec rest
core: 500
gs circuit:
dont think i ate enough for breakfast this morning, had to eat some candy after my warmup bc i felt very weak/dizzy. overall the workout was kinda easy i flew through the tread and circuits with no problem today.
Week 1:
Fri: 780
Warmup C
2x30
3x4x60 (20) 1/4
med throws see sheet
running A’s 4x30
for me and the crew the workout today was lil easier then mon. 3x4x60 = spilt runs = 60sec rest btw each 60 and 4min btw sets.
Yes, thats the area that can hit you. somedays, you need to be ready, as you may not be able to warm them up or loosen them? maybe? If you cannot loosen em up, particually that area, should you do max speed work? I personally find its 1. dangerous 2. wast of time.
Hence, a back up plan, perhaps working on speed endurance? Perhaps on starts and plyros and med ball throws?
I remember reading about charlie sending poeple home after massage due to being too tight in those areas. Not sure if that was after a warm or before? Would imagine after or during a warm up?
Mind you, we are talking pretty darn tight. MOstly you can loosen the area up and run your Planed workout.
Keep up the good training by the way.
that area was tight bc thats what single leg training does to my body and thats why i hate during single leg work. the previous friday i did several sets of lunges with the last set being 275
yeah, i seen that. that was good stuff. Max velocity work gets me in the same areas. Its just something to keep in the back of your mind for that “ONe” off day when your just too tight, its cold and warming up is not working to loosen you up. Mostly, you will be OK.
Just tried to pm you but I think it was lost becaue it said you need to clean out some space in your box.
done deal…
Week 2:
Mon: 780
Warmup C
4x30
4x30 3 point
3x3x60 (30) 2/5
med throws see sheet
running A’s 5x30
took me awhile to get juiced up, on the third 3 point 30m sprint i got scared bc my hammy felt funny at bout 20-25m.
second week of spp workouts the repeat 60’s were much easier today, but i am having a serious problem with keeping a lid on the speeds - my whole life i have been taught that if you want to be fast you have to train fast (all out). i think with these workouts, esp the first 6-7 weeks its ok for most of the runs to be in the 90-95% range and just work on being smooth and tech otherwise it could get really nasty.
Mon:
bar warmup
pc 3x70 x75 2x80 x85 x85 x80
bsq/drop j x5 4x3x80x420
bp 3x5x295
core 250
Just keep in mind that you are training fast but you are saving that top gear for the day that you are fully ready for it. By coaxing the body to take on a new level of speed rather than forcing it, you are also enhancing your abilty to relax and saving yourself some risk of injury.
today was a off day for me and i got lots of sleep, will resume training tomm morning. legs were kinda tight today.
Wed: 600
Warmup W
4x30
4x30 3 point
3x20-20-20 efe
3x20-20-20 fef
Wed:
bar warmup
power jerk 4x3
hc 80% 3x70 x75 2x80 x85 x85 x80
snatch dl/slj x2 4x3x80x390
core 250
Thur:
warmup 1 + hurdles
tread workout
30/60sec 10/9/2%
bb circuit B 2x8
core: 500
Circuit B:
single leg curl
sdl
good mornings
bent row
lat pd fr
bh press
single leg ext
weight ball crunch
hang leg raises
russ twist
weighted v up
very easy today going to bump reps next week.