Tuesday 12/09
Afternoon:
Dynamic Warm Up
~200m Volume of Hurdle Work @ 3 steps
Went between different hights today, after doing 39’s I did some 36’s and I was carrying lots of speed in between. Also did some 33’s, felt mad low and I felt really fast.
Night:
5 Min Bike
Upper Body Dynamic Warm Up
3X5 Bench Press @155lbs
3X5 Chest Supported Row @70lbs
2X8 Dips
2X8 Pull-Ups
2X8 Tricep Pressdowns @50lbs
2X8 DB Bicep Curls @25lbs
2X8 Two Way Shoulder
Yea man I’m going to do 400m and 200m. I still have to get the 200m mark at some point.
Wednesday 12/10
Off
Thursday 12/11
Afternoon:
Dynamic Warm Up
4X20m Sled Pulls @25lbs
3X3 Snatch @(30kg,40kg,40kg)
5X5 Squat @80kg
3X5 SGRDL’s @50kg
1X8 Glute Ham Raise
2X8 Hanging Knee Raise
2X10 Benchpress Windshield Wipers on the ground @40kg
Because of my job I may have to re-arange my days.
It would end up being more of a hi-low set up.
Sunday:Off
Monday:Long Hills+Weights
Tuesday:Tempo 200s
Wednesday:Short Hills or Sled+Weights
Thursday: Tempo 100’s
Friday:IM Hurdle Practice+Weights
Saturday:Tempo 300’s
Advice and critiques welcome and necessary. I will run this by my coach next week as well.
Friday 12/12
Afternoon:
Dynamic Warm Up
6X300m @48s with 2:12 recovery
notes:very proud of myself to day because I was not very motivated to get my workout done in the time constraints that I had, but I still got it done before work 
tempo felt really good and the recoveries are way shorter than I took all of last year
Saturday 12/13
Afternoon:
Dynamic Warm Up
12X100m @16s with 44 sec recovery on grass
notes:it was dark… lol procrastinated too much and had to run without daylight (or any other light for that matter)
Sunday 12/14
Off
Monday 12/15
Afternoon:
Dynamic Warm Up
1X (200m+100m),(200m+150m),(200m+150m),(200m) Hills with 1 Minute between reps and 5 between sets
notes:I am getting a bit discourage but at the same time a little encouraged. My hill are atrocious(sp), I feel for that level runner I am my hill strength is pathetic. The good news is that I should be able to improve it bit by bit each and every week.
Night:
Dynamic Warm Up
4X5 Vertimax with 4 Cords @4:4
2X3 Snatch @(30kg,40kg)
3X1 Snatch @50kg
6X3 Squat @90kg
3X3 SGRDL’s @60kg
2X8 Hanging Knee to Chest Raise
notes:Squats felt great, 6X3 for 3 weeks, then back to 4X8.
Tuesday 12/16
Afternoon:
Dynamic Warm Up
10X200m over 2 hurdles in 31s with 2 minute recovery
notes:felt good and relaxed, was able to recover pretty fast!
Wednesday 12/17
Afternoon:
Dynamic Warm Up
4X20m from 3pt in spikes on mondo
2X5 Vertimax with 4 cords @4:4
2X5 42 inch Box Jumps
2X3 Clean @(50kg,60kg)
3X1 Clean @(70kg)
6X3 Squat @90kg
1 Hr Later…
1X3 Bench Press @185lbs (had to show the football players why olympic lifting is important)
notes:no rdl’s or core because I had to teach class today plus its my first week with weights on 3 days so no biggie
Thursday 12/18
Afternoon:
Tempo
Dynamic Warm Up
10X100m @15s with 45s recovery
5 Minutes
5X100m@15s with 45s recovery
3 Minutes
5X100m@15s with 45s recovery
notes:felt good but the field was really muddy.
Friday 12/19
Afternoon:
Dynamic Warm Up
5X50m Hills with 2:15 recovery
4X5 Vertimax with 4 cords @ 4:4
1X3 Snatch @30kg
3X1 Snatch @40kg
3X1 Snatch @50kg
2X3 Snatch Low-Pull @40kg working on just hip explosion and shrugging (no ankle extension)
6X3 Squats @90kg
3X3 SGRDL’s @60kg
2X8 Hanging Knee Raise @(2kg,3kg)
notes:Squats felt good, CNS a little tired so the snatch work was not as crisp as I would have liked.
Saturday 12/20
Afternoon:
Dynamic Warm Up
3X3X300m @48s with 2 minutes between reps and 5 between sets
notes: overall a good day, it was raining towards the end which was good/bad. I can tell by the way that I feel that once I start hitting some hard speed workouts (3X250m with full or 2X350 with full) at the end of the year I’m going to be rolling. I have never felt this strong before at this time of the year.
Sunday 12/21
Off
Monday 12/22
Afternoon:
Dynamic Warm Up
3X(200m+150m)Hills
1st(28+21)
5 Minutes
2nd(28+23)
10 Minutes
3rd(26+23)
Night:
Dynamic Warm Up
1X5 Foreward Hops
1X3 Single Leg Bounds
2X3 Vertimax with 4 Cords @4:4
Snatch 3,3,3,2@(30kg, 35kg, 40kg, 45kg)
Squat 6X3@90kg
RDL’s 3X3@60kg
Russian Stim 10X(10/50)
Tuesday 12/23
Afternoon: Tempo
Dynamic Warm Up
16X100m @15s with 45s recovery
notes: Happy Birthday Mom!
Squirrel: Happy Birthday to your mother!!
Wednesday 12/24
Afternoon:
Dynamic Warm Up
2X20m Sled @25lbs
2X20m Free
4X5 Vertimax with 4 cords @5:5
3,3,3,1,1 Cleans @(40kg,50kg,55kg,60kg,60kg)
6X3 Squats @90kg
1X3 Deadlifts @100kg
3X1 Deadlifts @120kg
3X3 OH Squat @(40kg,50kg,50kg)
2X8 Hanging Leg Raise
2X10 Draw in Crunch
15 Minutes Russian Stim @10/50 with the level around 20
Thursday 12/25
Afternoon:
Dynamic Warm Up
10X200m @30s with 2:00 recovery on soggy mulch
notes:felt good