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
head a bit exaggerated up a touch and poke your chest out (like a school bully), step 4 heel a bit low, step 5 you turn your toes hard to the right
Any 30m time trails?? How much you think your squat and clean numbers are?
I’ve had one via frame count on 30fps video… pretty decent time
As for the lifts… I’m not sure if I’ll be pushing them again. 395x4 for squat and 275x3 for pc are the highest I’ve gone and both of them went up pretty easily. Next block I might push squats but olympic lifts will probably take a backseat from here on out.
Nice, what’s your bw? I hope to start back training today, gonna be using our new timing system and dartfish software.
Since I’ve started the heavy sprinting I’ve gone down to about 188 while killin food. hope the training goes well and the body holds up for you this year.
Tues A 240m/40 contacts
WU Green
2x40 4pt
alt leg bound w/ low heel recovery, hurdle hops, st leg bound
40 blocks, plyos, 40 blocks
The focus was on some minor adjustments to my blocks… it was more or less successful but I just zoned out and ran with a blank mind on a few of them… felt powerful and my transition is feeling smoother.
no weights today… just didnt have time but they can easily be switched around
Weds
WU Red, Hurdle Mobility x8
3x(200, 150) 3min rest 27-29s, 17-19s
2x core circuit
Thurs A
WU Green
2x(40fly, fef, 40fly) 15m run in to the flies, 252025 fef runs
Thurs B
Hang clean 3x3 225
w/ 2e alt leg bound focus on complete push
2xhyper complex/throw circuit
Fri
600m jog/shuffle, hurdle mob x8
3x big GS circuit
GS circuit seems to be getting easier
Sat A
WU Green
4x60m
Feels like I’m transitioning easier and easier into top speed mechanics… This was my last speed workout for this block… next block will incorporate a little bit of SE work.
SAT B
Power clean 3x3 245
w/ hurdle hops x3
Squat 3x3 385
w/ Vsq x3 on set 1, and the rec was about to close after that so I did a few drop steps into hanging on the rim after the last set
Took the last two days off and this afternoon did:
4x60m blocks
This evening:
pc 2x3 225
squat 2x3 315
Quick eccentric RDL 2x4 135
4x Vsq MB throw with 9lb ball
4x BLV
Took it very easy because of some extra block tech work and this is actually my 16th week of training so I want to recupe as much as possible.
Also never mentioned Tuesday’s workout
2x30m
20 plyo contacts
2x30m
Got one video of a full 30 and it was the same number of frames as the one I took 4 weeks ago. But on that rep I regressed to all the same habits that added time, especially to my first step. I did do the run in a half a step less though(16 steps this time). Time after first step continues to be great (3.5) but the first step takes forever to get down.
Also tuesday:
hang clean 2x3
w/ alt leg bound
Hypercomplex/throw circuit
2xab circuit