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!
Warmup (1 Lap jog, hip mobility, activation, sprint drills, MB Throws)
Accel Work: 300
5 x 10yds
5 x 20yds
5 x 30m, 4.09 fastest with most times in the 4.15 range. Stict timer along with wearing spikes for the first time in months today.
Multi Jumps: 2 x 10
Pogo, Rocket Jumps, Tuck Jumps, Line Hops, Split Jumps, Donkey Jumps, zig-zag hops, Squat Freeze
Back Squat - 135 x 5, 185 x 5, 225 x 5, 275 x 3, 315 x 8, 325 x 5
Reverse Leg Press - 3 x 10 w/ 60lbs. 2 x 5 w/ stack (100lbs)
Russian Lean - 3 x 5
Partner Reverse Hyper - 3 x 8
Messed around with a lot of other pchain and core stuff afterwards. Sprints felt decent, was a little tight in the warmups. With the weather being inconvenient, I was lucky enough to do this workout in the AM with Twhite today. Was happy with the squats today, I believe I’ve gotten stronger now. Most work I need now is to get my hamstrings stronger.