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!
That’s the bad thing about training in Texas- no indoor tracks. The meet may get cancel.
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.
Wednesday, 6-30-10
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!
Yes it would but I have to take my content exam Friday morning. I’m about to head to the airport right now - plane takes off at 745.
Don’t wanna listen, gotta take at least 10mins. The execution should be similar to 4x6x60 at 10-15m intensity limit.
I overlooked it saying 10min imbetwen each set. Felt stupid for making the workout that hard.
What are you going to do if the meet gets cancelled?
Rest or Weights and Tempo indoors.
Thursday, 7-1-10
30min on elliptical, 120-130bpm.
Don’t know if I can even train in Waco tomorrow with this much rain!
Friday, 7-2-10
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.
MB Throw: 8lb Ball
OHB - 5 x, 19yd best
BLF - 5 x, 18yd best, PB
Push Press Throw - 5 x
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.
We are getting dumped on in Houston, hope I can get something done on Saturday.
Ya Dallas was getting dumped today as well. I’m assuming your meet got cancelled. How long do you plan on staying in Houston?
I have a screening interview with Aldine ISD on Wednesday then heading to my SC interview most likely.