Tuesday, 10-19-10
Warmup (foam roll, 1 Lap jog, hip mobility, hurdle mobility, sprint drills)
Tempo: 1600
2 x 8 x 100m, 15-16sec pace, 45sec/3min
Bench - 135 x 5, 155 x 5, 4 x 6 w/ 185
Pullups - 2 x 12
Front/Side Planks - 2 x 30sec
Handled the tempo real well since I bumped up the rest intervals to 45 seconds instead of 30 seconds. First rep was as good as the last rep. Going to start taking 25g or protein 30min before my workouts from now on.
Thursday, 10-21-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
CSW:
6 x 200m, 6min rest. First 4 were in 26-27, Last two were in 28-29
Tried to stay in the 85-90% range during these sprints. These days are never easy.
Friday, 10-22-10
Warmup (Hip mobility, hurdle mobility, sprint drills)
Tempo:
2 x 10 x 100m, 45sec/3min. 16second pace. Rested 60sec on last 2 reps.
RDL - 135 x 6, 185 x 6, 3 x 6 w/ 225
DB Incline Press - 55’s x 6, 70’s x 6, 75’s x 6, 80’s x 6
Pullups - x 12, x 12, x 8
Front/Side Planks - 2 x 30sec
Did lot’s of foam rolling afterward. I handled the tempo well today. Probably could have handled it better if I didn’t have that brutal intensive tempo session yesterday, my hamstrings were pretty tired. I’ll probably have to do this workout a couple more times before I do the big circuit.
Sunday, 10-24-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, shot throws)
Accel Work:240
4 x 20m
6 x 30m
MB/Shot Throws: 8lb and 12lb
BLF x 5
OHB x 5
Vertical Throw x 5
Back Squat - 135 x 5, 225 x 5, 285 x 3, 315 x 2, 335 x 5, 315 x 5
Reverse Leg Press - 3 x 6, 200-205lbs
After the warmup, I think I may have threw a PR in the 12lb forward shot throw. I couldn’t officially tell because I didn’t have my measuring tape. If it was then it was over 15.25m. My back squat has officially reached it’s plateau now, I was barely able to squeeze out 335 x 5. Time to find a new variation/scheme. I may go back to pause squats, those really helped.
Monday, 10-25-10
Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)
Tempo:
2 x 10 x 100m, 45-60/3min
Incline DB Press - 55 x 6, 75 x 8, 80’s x 8
Neutral Grip Chins - 3 x 10
Front/Side Planks - 2 x 30sec
Started out doing tempo on grass, but the field was way too wet and muddy. Wound up doing it on the track which isn’t what I wanted to do.