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.
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.
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.
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!
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.
Dang man, that would suck if you made the trip to Htown with no meet to go to. The rain here is off and on. One hour it is sprinkling, the next hour it’s raining.
Warmup (1 Lap jog, hip mobility, hurdle mobility, activation, sprint drills, MB Throws)
Long Sled Pulls - 3 x 3 x 100m, 90sec/5-7min
First set I put 10lbs on the sled, then it felt too heavy so I took it off. I’m guessing the sled by itself ways 15lbs. Brutal workout today, somebody did this workout with me and only made did 2 sets. I probably should have rested about 10min imbetween sets!