Weds: 160m/plyos
WU Green
2x40
alt leg bounds 30m, 3 hurdle hops, st leg bound 30m
40 blocks, plyos, 40 blocks
First time in the blocks… definitely some rust but I got some video and identified some things to work on… good workout overall
Thurs
hurdle mob x8
bench 3x2 275
shoulder raises 2x6 front, 6 lateral
Fri 165m
WU green
3x55 3pt
definitely was feeling that this was my first week of 3 track speed days… nevertheless it was a solid workout and volume next week will not increase
Fri B: 17 plyos/throws
pc 3x2 245
sets 1, 3: 2e alt leg bound
squat 3x3 385
sets 1, 3: Fsq x3
RDL 3x4 185 (fast eccentric)
2x core circuit
Mon A 160/40
Green
2x40
30m alt bound, 3 hurdles, 30m st leg bound
40 blocks
plyos
40 blocks
Mon B
hang clean 3x3 225
sets 1,3 jumps over 3 low boxes (quick GCT)
2x (hypercomplex, BL hyper)
2x core circuit
Got some video of the block work that I haven’t gone over yet. My 3 point starts are money, nice angles on every step… In the blocks so far I haven’t seen good extension on the second step… also seem like I’m getting unnecessary vertical displacement on the first step.
Tues
WU red, hurdle mobility x8
3x(200, 150) ~28,~18-20
Where is your upper body in relation to the powerline, sounds like it may be too far forward.
I will post a few still frames of set positions, block extension, etc when I get home.
Here are some stills from practice footage… first one is typical of what I’ve been seeing… second one is probably the best block start I’ve got on film, and third one is a 3pt start where I was happy with every step of the way…
excuse the lines I didn’t feel like taking them out
run a line from the ball of your foot to the top of your neck. either your upper body is too far farward or your hips too far back.
fixed… html code and flickr weren’t getting along
i have to have 10 to send
Weds A
WU Green
2x(35m fly, fef, 35m fly) 15m run-in, 252025 fef
Weds B: 9 contacts
power clean 3x2 245
w/ hurdle x3 (first one off low box)
Next sped day will be Saturday since I don’t have facilities tomorrow or friday.
have some free time on my hands so I’ve been messing around with analyzing video… Here’s a poor quality 3pt start but I think you can still see what’s goin on
normal speed
http://www.youtube.com/watch?v=pmOFkdISShI
frame-by-frame(ish)
http://www.youtube.com/watch?v=VUaWAV-wTVE
Thurs
3x GS Circuit
4750x turkey chomp
6000x mashed potato between jaw throw
7x apple pie lifts to face
superset w/ ice cream scoop x8
1x regret and shame
Sat will probably be resisted accel work with 10 pounds of weight in my stomach
I somehow escaped Thanksgiving week -.2 lbs.
Sat A: 230m
WU Green
2x55m 2x60m from blocks w/ full recovery
Pretty dynamite session… my starts really came along today… adjusted my set position with pretty good results.
Also got a sweet black friday deal on a HD flip cam… So I can post footage now that isn’t too CNS intensive for you guys to view.
frame-by-frames of various starts from this mornings session:
http://www.youtube.com/watch?v=RX7QHsX1EXY
Some real speed runs…
http://www.youtube.com/watch?v=8d1ihQqFMxo
http://www.youtube.com/watch?v=vlVPc6jpGCM
http://www.youtube.com/watch?v=zfD0bd-VBt4
to me the heel height is too low. I can only access the last video
should have access to all of em now.
Sat B: weights/12 throws
squat 3x3 385
sets 1,3: Vsq,BLV x3
fast eccentric RDL 3x4 185
sets 1,3: FSq,OHb x3
2xcore circuit