Friday
box pistols 2x5 each leg
pistols 5 singles right 7 singles left
hypers 10x b/w, 10 w/med ball, 2x10 with 40 pound bar.
weighted sit-ups 3x6
Welcome to the site Goldilocks…
We’re happy you decided to join our merry group…
Rupert
CharlieFrancis.com
Monday
2x3x30m
Feels goood to run again…
yesterday
DL 10 singles @ 205 (~65-70%)
DB Floor Press alternating sets with Fat Man Rows 3x6
Bulgarians 3x6 each leg
Weighted sit-ups 3x10
Today
Bud Winters (90% effort, 100% speed) Technique Run (focus today: knees high) Standing Start
3x100m 11.2, 11.2, 11.3
Tomorrow
Box Squat 6x2x155 (~50%) + 2 >80% singles
DB Floor Press 3x6
Chins 3x6
King Deadlifts 3x6
Weighted Sit-ups 3x10
Each of the floor presses, fat mans, chins, bulgarians and king dls this week are done with an isometric contraction. Just trying something coach X was talking about over at elite. next week its sub max eccentrics, so, we’ll see.
I like to think of my sprinting as all-out, bud winters (technical), or tempo. I like to go in that order through the weekly cycle, rather than specific qualities that it trains. I think I can do this b/c I know really well what I can and can’t handle as a training load.
Friday
quick tempo
4x4x50m
Brilliant!
Great Stuff, just felt right as rain.
3x30m
2x40m
1x50m
all beautiful…
Lifting after
8x1x225 DL (alternated stances)
3x6 Floor Press
3x6 Fat Mans
2x6 Bulgarians