1/20 Tuesday
Afternoon:
Dynamic Warm Up
10X200m @30s with 2 minute recovery
notes:had to do it on UNC’s indoor track aka tight turns
1/21 Wednesday
Afternoon:
Dynamic Warm Up
6X20m Sled Pulls @25lbs with 2 minute recovery
4X5 Vertimax with 4 cords @5:5
3,3,3,3 Cleans @30kg, 40kg, 50kg, 60kg
1,1 Cleans @70kg, 80kg
4X8 Squats @80kg
3X8 CGRDL’s @60lbs
2X8 GHR
2X10 Hanging Knee Raise
2X10 Draw-In Crunch
notes:knee was feeling a little better, had to put a strap on it tho
1/22 Thursday
Afternoon:
Dynamic Warm Up
10X100m @14s with 56s recovery on wet soggy mulch woohoo
Night:
10 Min Bike Warm Up
3X3 Bench Press @185lbs
3X3 Chest Supported Row @90lbs
2X10 Incline DB Press @50lbs
2X10 Narrow Grip Cable Low Row @ 100lbs
2X10 Tricep Extension @60lbs
2X10 Cable Bicep Curls @60lbs
2X10 Two-Way Shoulder @12lbs
notes:thru in some extra pull ups here and there
Let me take some time just to put it in here that I am very thankfull for my parents. They have been and continue to provide wonderfull support in helping me live my dream. I am very lucky to have them. Without them my training options and ability to get to meets would be very limited.
Thanks Mom and Dad!
Be sure to let THEM know this! I’m sure they will
appreciate it.
1/23 Friday
Afternoon:
Dynamic Warm Up
5X5 Hurdle Linford Christie @33
4X20m Sled Pulls @25lbs
2X15m Start from 3pt
4X5 Vertimax with 4 cords @5:5
3,3 Snatch @30kg, 40kg
3X1 Snatch @50kg
4X8 Squats @80kg
3X8 SGRDL’s @60kg
15,8 Hamstring Bridges
2X10 Hanging Knee Raises
2X10 Plate Side-to-Sides @25lbs
1X10 Draw-In Crunch
notes: Had to reconfigure some days because there was still ice on my hill
1/24 Saturday
Afternoon:
Dynamic Warm Up
3X600m @1:32, 1:32, 1:34 with 12 minute recovery
notes:was a good SEII session the day after weights and short sprints
1/25 Sunday:
Off
1/26 Monday
Afternoon:
Dynamic Warm Up
4X250m Hills (37,39,39,41) with 10 minute recovery
Night:
Dynamic Warm Up
4X5 Vertimax with 4 cords @5:5
2X3 Snatch @40kg
2X2 Snatch @45kg
3X1 Snatch @50kg
4X8 Squat @80kg
3X8 RDL’s @60kg
2X10 (Hanging Knee Raises, Draw-In Crunch, Hamstring Buck and Reverse Crunch)
notes: Felt good today on the hill as well as in the weight room. I found out today what the resistance on the vertimax equates to and today’s was ~120lbs.
1/27 Tuesday
Afternoon:
Dynamic Warm Up
6X300m @45s on the indoor track with 3 minute recovery
notes: Only felt like doing 8 because the turns were so sharp
Night:
10 Min Bike
Upper Body Warm Up
3X5 Bench Press @135lbs
3X5 Chest Supported Rows @70lbs
2X10 Incline DB Press @50lbs
2X10 Seated Low Row @110lbs
2X8 Dips
2X8 Pull Ups
2X10 Tricep Extensions @60lbs
2X10 Hammer Curls @60lbs
2X10 Lateral and Front Raises @12lbs
2X10 Military Press @25lbs
2X10 Roman Chair Sit Up
notes:nice session not too heavy but still a little taxing
1/28 Wednesday
Afternoon:
Dynamic Warm Up
3X3 Cleans @50kg
3X1 Cleans @50kg
3X3 Squats @60kg
3X5 RDL’s @40kg
notes:kept it light as my legs weren’t feeling too well and I have a my 200m on friday
1/29 Thursday
Afternoon:
Dynamic Warm Up
3X200m 28,29,28 with 3:30 recovery
3X10m Blocks Reactions
A Couple Strides
notes:felt good a little flat, first 200 was supposed to be 30
Night:
Fresh Hair Cut and Shave 
My dude gots to definitely be stylin’ on gameday 
1/30 and 1/31
KTC High School Invitational
ETSU Track 283m unbanked track
Friday:
200m Prelims:22.87e
Saturday
800m:2:01.25e
400m:51.13e
notes: Friday was ok and the 200m was to my satisfaction…but saturday was probably the worst single day performance of my life. The 800m was awful because I executed poorly and allowed other people to control the race, I went through in 60 and at this point I don’t have the strength to comeback too much faster, should have gone thru in 56. The 400m was awful because I ran so slow, I’m not sure what is wrong with me and it is very frustrating.
Can’t always run your best every meet. Come back and train hard, you’ll be OK. Your 200m time indicates that you have the speed to run a good 400 and even 800. I wouldn’t worry too much about it; don’t beat yourself up.
like WR said, your 200 time shows that you have the speed to run a killer 400 and an 800. Dont knock yourself up over that…just keep doing what youre doing and results will come more sooner than not.
Your 400 can definitely be a 46-47 with ease. Keep it up bro!!
2/1 Sunday
Afternoon:
6km Run
notes: I caved in and did a steady state run, it was more to center my thoughts than anything. Next meet will be the 13th @ UNC where I will do 60m and 400m.
Thanks for all the kind words guys, the way I feel the way I do is because of this quote from John Smith: A true champion takes all the blame when they don’t perform and blames everyone else when they do well. It isn’t verbatem but it’s close
2/2 Monday
Afternoon:
Dynamic Warm Up
2X600m @ 1:30 and 1:32 with 10 minute recoveries
notes: Was rushed and didn’t get to do three but thats cool with me cause I was feeling flat.
Night:
Dynamic Warm Up
4X5 Vertimax with 4 cords @5:5
1X3 Snatch @30kg
3X1 Snatch @50kg
5X5 Squat @90kg
3X5 SGRDL’s @70kg
2X10 Hanging Knee Raises
10 Min Russian Stim on hamstrings, 10/50, 100hz, worked up to level 25
notes: so-so session
2/3 Tuesday
Afternoon:
Dynamic Warm Up
10X200m @30s with 2:00 Recovery
notes: Good tempo session
Night:
5 Min Bike
4X8 Bench Press @135lbs
3X8 Chest Supported Row @90lbs
2X8 Incline DB Press @50lbs
2X8 Pull Up
2X8 Tricep Rope Pressdown @50lbs
2X8 Hammer Curl with Rope @50lbs
2X10 Three Way Shoulder @12lbs
2/4 Wednesday
Afternoon:
Dynamic Warm Up
2X 5 Hurdle Linford Christie
5X60m Hills with Walk Down Recovery
2X5 Vertimax with 4 cords @5:5
notes: 
Didn’t get to finish my workout because I had to help out with sparq testing for a football team at work. Then when I tried to resume my workout a couple hours later I was lacking the energy and focus to finish it.