Tuesday, 6-15-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)
Hurdle Hops - 6 x 4, 30", 6’ spacing
MB Throws - OHB x 5, BLF x 5, Push Press x 5, Snatch Throw x 5
Tempo Running - 6 x 100’s (got kicked off the field)
Core/GS ~400 total
Feeling pretty sore still. Everything went well until I couldn’t finish my tempo runs.
Thursday, 6-17-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, activation work, sprint drills, MB Throws)
Hill Sprints - 3 x 4 x 30yds
7 x 20yds, 2.78, 2.72, 2.62, 2.69, 2.69, 2.68, 2.72
Back Squat - 135 x 5, 225 x 5, 3 x 8 w/ 275
Bench - 135 x 5, 185 x 3, 205 x 1, 225 x 7, 225 x 5
RDLs - 2 x 10
Sprints felt good today, just still need to get stronger.
Friday, 6-18-10
Warmup (200yd jog, hip mobility, sprint drills)
MB Throws: 8lb
10 x OHB, 17yd best
10 x BLF, 15.5yd best
SL Stair Bounds - 2x/side (about 26 total per set, stairs were ~12")
MB Core/ABS ~ 300
Throws today weren’t near my bests, did this in the AM. I took ice baths almost everyday this week and I’m seeing a difference in mobility. It’s made me less tighter and made my warmups more efficient.
Monday, 6-21-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, activation, sprint drills, MB Throws)
Hill Sprints:
4 x 4 x 30yds, walkback imbetween reps, 5-6min imbetween sets
Back Squat - 135 x 5, 225 x 5, 275 x 3, 305 x 9, 315 x 5 (saved one in the tank)
Bench - 135 x 5, 185 x 3, 215 x 1, 3 x 3 w/ 230
A1). DB RDL - 3 x 8 (55-65lb DB’s)
A2). Reverse Leg Press - 3 x 10 (110-120lbs)
Pullups - 3 x 8, BW
Sprints were tough today, my form started fatiguing on the last two reps. Squats were good, my strength is somewhat coming back.
You are stronger then me. I will attack the weights hard this offseason.
no way, really?
I’m sure, I been playing around with the weights for the last past 2yrs.
Tuesday, 6-22-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
Hurdle Hops - 5 x 5, 30", 6’
MB Throws - 10 x OHB (18.5 best), 5 x BLF, 5 x Push Press
Tempo - 6 x 100yds, 14-16sec
ABS ~ 300
Talked to the track coach today, says that I’ll need to run in the low 7’s or under for them to take a look at me at the tryout. Tryout will be mid-August, have less than 2 months of training now.
Wish you were running next Thursday. What do you think your 60m time is right now?
Same here, I feel I need to put all the focus on getting ready for this tryout now though.
I have no idea, got handtimed at a 7.24 earlier this year but that time is not legit enough. Within the next few weeks I’ll try out some 60’s and see. I just have to keep paying my dues in the squat rack, and keep up the hills/accels.
My friend is 30 years old, he runs 7.3-7.4’s 60m and 11.7-11.9 100m, should give you a baseline of where you are now. I wish you would listen and do a mod CF gpp.
Wednesday, 6-23-10
Warmup (light calisthenics, dynamic warmup)
EZ Bar curls - 3 x 8
Skull Crushers - 3 x 8
Hammer Curls - 3 x 8
Rope Pressdown - 3 x 8
ABS ~ 100
Cardio - 20min on elliptical
Ice bath afterwards, big day tomorrow.
Thursday, 6-24-10
Warmup (1 Lap Jog, hip mobility, hurdle mobility, activation, sprint drills, MB Throws)
Hill Sprints - 4 x 30yds
30m Sprints (6 total, handtimed) - 4.00, 4.09, 4.06, 4.07, 4.06, 4.13
Back Squat - 135 x 5, 185 x 5, 245 x 5, 3 x 8 w/ 285
Bench - 135 x 5, 185 x 3, 205 x 1, 225 x 7, 225 x 4
DB RDL - 3 x 10, 65’s
ABS/Core ~ 200
Timer was pretty consistent today with the 30’s today, I had a good 3-4min imbetween each rep. I’m running these in flats on a track.
Week 1, Monday, 6-28-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, activation, sprint drills, MB Throws)
Accel Work: 300
5 x 10yds
5 x 20yds (2.75, 2.75, 2.81, 2.75, 2.78)
5 x 30m (4.09, 4.13, 4.09, 4.00, 4.03)
Power Skips Height - 2 x 5
Power Skips Distance - 2 x 5
OHB - 4x, best was 18.5yds
BLF - 4x, best was near 17yds
Snatch Throw - 4x
Back Squats (3sec pause at bottom) - 135 x 8, 185 x 3, 225 x 3, 4 x 5 w/ 275 (75%)
RDL (3sec pause at bottom) - 3 x 5 w/ 185-205
ABS/Core ~ 300
Didn’t have a whole lot of traction at the beginning of the sprints because it rained 30min before I got there. It took a lot of sprints until I ran some somewhat decent times. 8 weeks left until track tryout!
I’ll be careful with p skips in gpp, you should be ok but just something to think about. 275 for a 3sec pause??
I did this last gpp, great way to get lots of volume.
pogo
rocket jumps
tuck jumps
line hops
spilt jumps
donkey jumps
zigzag hops
squat jump freeze
I agree it was a little heavy, I’ll go back down to 255 (70%).
How should I go about using rest for those exercises? I’ll be doing this on Friday.
I went 10 reps rest 30sec.
Tuesday, 6-29-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
Tempo - 2 x 5 x 100, 30sec/3min
MB Core - 600+ Throws
Pause Bench (2sec at bottom) - 135 x 5, 155 x 5, 4 x 5 w/ 185
A1). DB Rows - 3 x 10, 42.5lb DB
A2). Real Delt Raises - 3 x 10, 10’s
Rope Pressdown - 6 x 10
EZ Bar Curl - 6 x 10
Core/ABS ~ 500x
It’s raining every other day here where I’m at. Had to use the track for tempo today, kept the running very light.
Is it raining now?
Not yet, may have to run in the rain with the sled today!