Sat B
Weights:
While I was on campus:
2x(24 decline rev crunch, 15e plate twist, 20-10-5 decline complex)
hyper complex 2x8
hyper throws (6kg) 2x8
5-10 min drive to high school weightroom (they have a hex bar and only the rec center gym was open on campus):
TBDL 4x4 375 385 395 415
Rev lunge 3x6 225 245 265
Nothin Monday…
Tues A: 240m
WU Green
2x 30sled, 50 no sled, 30sled, 2x50 no sled
Great workout, my coach came in and I had him time the 0-30 on my last 50… It was pretty decent for a hand time and consistent with my self-timed runs.
Tues B: weights/50 plyos/throws
power clean 3x2 275
sets 1,3: alt leg bound 4e
Sq 4x4 355 365 375 395
RDL 4x4 275 285 295 305
34 throws alternating 1 hop/no hop
Used my phone to film some lifts today for the heck of it… there’s lots of artifacts in the video from converting the file, but you’ll get the picture
squat: http://www.youtube.com/watch?v=oeudB_hw5VA
pc set 1: http://www.youtube.com/watch?v=HQHHGMY-yxg
pc set 2: http://www.youtube.com/watch?v=-CKdDZidEP8
Weds
WU Red, Hurdle Mob x8
8x200 indoors alternating opposite directions
30-33s 3 min rest
nice tempo workout today
Last day on the hill… I’ve been blessed with favorable weather and a great hill to run on.
Thurs: 360m
Hills: 6x60 5-6 minute rest
Jumps before work:
Rudiment A 1x20
Rudiment B 1x6
3x circuit:
3 hurdles for distance
3 for height/closely spaced (33")
30m straight leg bound
8 split squat jump
Post chain/core after work:
2x(24 decline reverse crunch, 15e plate twist, 20-10-5 decline complex)
1x 8 hypercomplex, 8 bent leg hyper
1x 8 hyper throw, 8 bent leg hyper throw
Fri
Bench 3x3 280 295 315
sets 1,3: plyo pushup
1 arm db row 3x6
sets 1,3: muscle up
shoulder raise complex 2x8
set 1: 22s arm swing
Last speed session before an unload: 200m/42contacts
WU Green
2x(50, 4e skip, 4e bound, 3e skip for height, 50)
2x(10lb mb wall throw situp, 20e db side bend, 30 Pb exchange)
top speed, transition work in next block is much needed
also can’t wait to get in the starting blocks… feelin like I got training wheels on with the 2pt starts
Sat B: Weights
DL 4x4 375 395 415 435
Rev Lunge 3x4 225 246 265
Time to unload
Tues: 160m/24 contacts
WU Green
2x30, 2x50
Had the first 30 filmed and planned to film the rest but ran into some problems with the cam… from counting the frames though I could get a time of 3.90-3.95… felt like the other runs were better because I haven’t gone from 3 point in a few weeks but I will have a similar workout before the week is over. Coach also timed my 50s from first movement and the times were identical… 5.69
Weights
PC 2,1,1
sets 1,3: 2e alt leg bound
Squat 3322 335 355 375 395
set 2: Vsq (9lb) x4 set 4: Fsq x4
RDL 3322 275
set 2: OHB x4 set 4: BLV x4
Weights went up nice and easy… used the 9lb med ball for every throw but BLV and touched the ceiling in the vertical squat for the first time ever in 3 years of doing it
Video: all I was worried about is getting the first movement and crossing the line so I dunno how much else the video is good for.
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.