Saturday, 4-10-10
Warmup (light jog, hip mobility, dynamic stretching, sprint drills, buildups)
Accel Work:
15 x 20yds, working on technique, all were from a roll-in start
Wall Drills – 4 x 5
Bounding – 4 x 20yds
MB Throws – 5 x OHB, 5 x BLF, 5 x Jerk Throws, 5 x Step-up Throws
Power Cleans – 4 x 5, working on technique
Worked with a coach in Austin today. I’ve got a lot to work on as far as technique goes on the accel. Need more forward and down motion, more acute knee-chest angles, violent arm swinging, and better separation between steps.
Sunday, 4-11-10
Warmup (200yd jog, hip mobility, dynamic stretching)
Extensive Tempo: 1000yds
100-100-100
100-200-100
100-200-100
Depletion Pushups – 55, 30, 20
Ab work
Monday, 4-12-10
Warmup (light jog, dynamic stretch, hip mobility, activation work, sprint drills, MB Throws)
Accel Work: 480
4 x 4 x 30yds, walkback recovery imbetween reps, 5min imbetween sets
MB Throws – 5 x BLF, 5 x OHB, 5 x Jerk Throws, 5 x Snatch Throws
Pause Squats – 3 x 5 w/ 185
Incline DB Press – 40’s x 8, 60’s x 6, 3 x 5 w/ 80’s
Wide Grip Pullups – 4 x 8
Tuesday, 4-13-10
Warmup (light jog, activation drills, hip mobility, dynamic stretch)
Extensive Tempo: 1300yds
100-100-100
100-200-100
100-100-100
100-100-100
MB Core Work
Wednesday, 4-15-10
Warmup (dynamic stretch, hip mobility, activation work, sprint drills)
Speed Endurance: 1000m
5 x 200m, 3-5min recovery, light accel from standing start, 85-90% (27.9, 28.4, 28.9, 29.2, 30.9)
DB Lunges – 20’s x 6, 40’s x 6, 55’s x 6
Incline DB Press – 40’s x 8, 60’s x 6, 3 x 5 w/ 75’s
Reverse Leg Press – 4 x 8, 110-150lbs
Weighted Neutral Grip Chins – 3 x 6, 25lbs
Speed Endurance was death after doing 5, but I guess I could consider it as intensive tempo?