Weds
WU Red, Hurdle Mobility
Outdoor tempo: 6x150 21-23s
2x(20 decline reverse crunch, 12e plate twist, 15-10-5 decline complex)
Thurs
weights
bench 3x2 275 295 315
w/ MB plyo pushup 2x4
DB row 2x6 75
w/ muscle up 2x2
1x8 shoulder complex
1x22s arm swing
Also did some multijump exercises between sets to shorten workout time… in and out in a half hour
Fri 120m/10 jumps
WU green
4x30
This took place after 4 hours of walking along rivers collecting macroinvertebrates and having my water bottle leak all over my workout clothes on my walk to the track… Wasn’t expecting much but the runs felt pretty nice.
Weightroom/ jump tests
DL 3322 375 395 415 435
after sets 1,2: VJx3 (best 36.5", +.5 from last time)
after sets 3,4: SLJ x3 (best 10’6" an all-time pr)
2 core circuits, 2 hyper circuits
Again wasn’t expecting much from the jumps but I was presently surprised with some good numbers.
Mon A 240m
WU Green
(30 fly, fef, 30 fly)(30 fly, efe, 30 fly, 30 fly)
These were from a 15m run in so I was still accelerating during the start, they felt really good, like I was floating by the end of them. Threw the in-outs in to promote relaxation.
Tues B 21 throws/plyos
hang clean 3x3 225
w/ 3x hurdles, first one off of a 1ft box
Rev Lunge 3x6 225
sets 1,2: 3xVsqat set 3: 3xBLV
2x6 hyper/throw circuit
1x3 BLV
Going to work into a MWF split for sprints so I took it easy on the weights
Tues:
WU Red, Hurdle Mob x8
3x(200 @ 27-29s, 150 @20s) 3 min rest for everything
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