Wednesday, September 10, 2008: Tempo
AMP:
100+200+100
100+200+100
100+200+100
Kay:
7x200m
Thursday, September 11, 2008: Hills
Throws and Jumps:
4x3 Throws
3x3 Vertical Jumps
Sprints:
8x30m Hills with various starts
AP: 4.2-4.4s
Lifts:
AP: 4x1x125/4x1x145 Snatch
3x1x320 SGDL
Friday, September 12, 2008: Tempo
AMP:
100+200+100
100+200+100
100+200+100
Kay:
7x200
Saturday, September 13, 2008: Pool
Tempo
AMP did some light pool work, As, Bs, swims, pretty easy stuff.
Kay - off.
Sunday, September 14, 2008: Hills
Throws and Jumps:
4x3 Med Balls
3x3 VJs
Sprints
4x40m hills
Inclement weather forced us inside where we did 3x30m falling starts.
Paul: 4.033c Andrew: 4.066c
Lifts:
Andrew: Bench 3x1x220, Pulldowns 1x6x205
Paul: Bench 3x1x285, Pulldowns 6x265, 6x280
Matt: Bench 2x1x320, 1x1x325 Pulldowns 2x6x265
EMS:
8x7s
Notes:
The falling 30s were about a .08-.15 second improvement from last month. However, last month the performance was recorded in hot conditions with good recovery. Today’s session the athletes were not in optimal condition.
Monday, September 15, 2008: Tempo
AMP:
100+200+100
100+200+200
100+200+100
Kay:
8x200m
Tuesday, September 16, 2008: Hills
4x3 Throws
3x3 VJs
8x40m Hills
Paul:
3x1x325 Deadlift
3x1x150 Snatch
Kay - Off, has Torticollis
Andrew - Only 80% on the Hill, no lifts.
Matt - 90% on the Hill
Wednesday, September 17, 2008: Tempo
2x200m then pool.
Thursday, September 18, 2008: Hills
4x3 Medball Throws
3x3 VJs
8x40m Hills
Andrew: 5.3-5.5
Paul: 5.4-5.6
Matt: 5.4-5.6
Bench Paul 3x1x290 Matt 3x1x325 Andrew 3x1x225
Pulldowns Matt Paul 2x6x280 Andrew 2x6x205
Andrew did no throws or jumps, about 90-95% on the sprints. Matt did sprints about 90-95% as well. Kay was off still on medication but she will back next week.
Friday, September 19, 2008: Tempo
Pool Tempo.
Saturday off.
Sunday, September 21, 2008: Hills
Andrew, Kay - Off.
Matt, Paul:
4x3 Throws
3x3 Jumps
8x40m Hills
250s for Deadlift (light)
150s for Snatch
Monday, September 22, 2008: Tempo
1400m tempo mostly 100s some 200s in 20/45.
Tuesday, September 23, 2008: Hills
4x3 Throws
3x3 Jumps
8x40m Hills
Andrew 5.3-5.5
Paul 5.4-5.6
Matt 5.5-5.7
Kay 6.5-6.7
Matt Bench 2x1x325 330x1 Pulldowns 1x6x295 1x4x310
Paul Bench 3x1x295 Pulldowns 2x6x295
Andrew SGDeadlift 3x1x330 Snatch 4x1x120
Kay - no lifts. First Day back in a while.
AM -800m tempo 100s with very short rest.
Pool tempo afterwards.
P - 1400m Tempo.
K -
4x3 Med Ball Throws
3x3 Vertical Jumps
8x40m Hills
Matt: 5.25-5.40
Paul: 5.40-5.50
Andrew: 5.20-5.60
Kalynn: 6.6-6.8
Lifts
Matt SGDL 1x2x309
Paul Snatch 3x1x155 SGDL 3x1x349
Andrew Bench 1x1x230 Pulldowns 2x6x205
Kalynn Bench 3x10x45 SGDL 3x6x75
Notes: Andrew had one great PR run his first time out and then after that he said he had nothing left and ran some in the 5.4-5.6 range. Also felt sluggish in the weight room.
Just very light tempo and played with the soccer ball.
Saturday, September 27, 2008: Tempo
1000m tempo
Sunday, September 28, 2008: Hills
First day of our light week:
Tested out our new sled for some starts and 60s, but it was far too heavy, so back to the drawing board. Worked on ten meter unresisted starts as well as 3x60m with walkback recovery with a 10m intensity limit, since our sled was too heavy and we were far away from the hill.
Lifts: Bench and SGDL both at 3x2x80-85%
Monday, September 29, 2008: Tempo
1500m tempo.
Tuesday, September 30, 2008: Hills
Second day of the light week.
4x3 Medball Throws
3x3 VJs
8x40m Hills with 20m intensity limit
Lifts: Snatch 5-7x1x100 Pulldowns 2x6x80-90%
Wednesday, October 1, 2008: Tempo
1500m tempo.
Thursday, Oct 2, 2008: Hills
Last day of the Down Week.
4x3 Medball Throws
3x3 VJs
8x40m Hills with 20m intensity limit
Lifts: Bench and SGDL both at 3x2x80-85%
Friday, Oct 3, 2008: Tempo
1500m
Saturday, Oct 4, 2008: Off
Sunday, Oct 5, 2008: Hills
Full Go
4x3 Med Ball Throws
3x3 VJs
6x50m Hills
Andrew 6.6-6.7
Paul 6.6-6.7
Matt 6.5-6.7
Lifts Andrew Bench 3x1x225 Pulldowns 2x6x205
Paul Bench 285, 290, 295 Pulldowns 6x295, 5x295
Matt Bench 320,325,330 Pulldowns 2x4x310
Kay - Off, Sick the last few days.
1600m tempo 100s/200s 18/40s. Pushups/Pullups/Situps every 300-600m
AMP:
4x3 Medball Throws
5x3 Hurdle Hops
All on Grass
4x10m lying starts
4x10m pushup starts
2x20m Falling Starts 2.7-2.8 HT
2xEFE
2x55m(20m Intensity Limit)
Andrew: 7.05, 7.20 both FAT, 3pt stance, no blocks
Paul: 7.14, 7.12 FAT
Matt: 7.08, 6.95 FAT
Lifts
Andrew Snatch 3x1x120 SGDL 2x1x330
Paul Snatch 3x1x150 SGDL 2x1x345
Matt Snatch 3x1x150 SGDL 3x1x345
Kay:
On flat indoor track
2x10m lying - 2.0-2.1 HT, first motion
2x20m pushup - 3.3-3.4
1x30m blocks - 4.6
1x30m falling - 4.5
1xEFE
1x300m 52s (Only lane we could run on was the first lane of the 200m indoor track. Hence a time slower than I expected. I was expecting 48-49s but considering her sickness, the subsequent inability to do tempo, and the tight, tight turns, 52 was not bad. She looked very good the first 120m).
Bench 3x6x65
SGDL 3x6x85