So what you tried a unproven weapon. How did you showboat.
My friend who beat my ass all summer, I finally returned the favor and it wasn’t even close 7.18 I slowed down at 55 and looked back. Don’t worry I will go back to my old starts, I been trying some new shit the past 3-4 weeks.
congrats on the solid performance, those times will drop quickly.
Week 8: Second race
Mon: 1000
Warmup A
5x200 34/3 (28-33)
400 walk/jog
mb situps 1x25
mb toe touches 1x25
mb russ twist 1x25
mb side toss 1x25
pullups 2x10
chinups 2x10
pushups 4x20
stretch
Overall good session the last 200 was at 28sec and the first three 31-33sec. I’m ready for the Iowa meet this Friday and there should be a ton of good competition including Ivory Williams and Dexter Faulk.
BTW, my side is starting to feel better and I am thinking about adding ol’s back to the program in the next week or so since I won’t be pushing them at all inseason.
Whats your plan for the week? Taking it easy?
Have you ever experimented with pre-race activation strategies? Like a set of cleans or squats in your warm up?
Mon: Tempo/GS bw movements
Tue: Speed+Weights
Wed: Rest
Thur: Neural workout
Fri: 60m
Sat-Sun Rest
Mon: Resume normal training for the reminding three weeks of SPP.
Never done cleans nor squats but have done throws and bungee cord starts.
Do you feel like it works.
Are you talking about the throws and bungee starts, if so yes…
yea. I see people doing that sometimes before they run. How have your times at practice so far compare to what you ran at your first meet?
Very accurate more accurate then last year. Like I mention earlier I have no doubt that I will at least hit 6.80 in the 60m.
LOL! The only guy that pulled that off real good is MJ. Crazy, he use to look back or side to side at the 260-300 meter mark then cruse home to a low 44.
Tue: 360
Warmup C
2x30 sled
2x30 blk
4x60 35/2blk/2-3pt
hurdle hops 5x5
400 jog/walk
ab circuit x20sec
planks 2x30sec
pause jsq 4x3x95
sq 3x3x75% of 3rm
bp brx10 50x5 60x5 70x5 80x5
row 3x8
bike/stretch
Overall good session, my training mate said I looked fast and smooth. After completing the sled pulls I notice that I didn’t bring my spikes so I had to take 20mins and go them after returning all went well.
LOL, I did the samething in the 55m last year.
Today is a rest day, my upper hamstrings are little sore from the training session yesterday. I guess it’s time to increase my protein intake over these next couple days.
Might I Suggest
?
LOL, sounds good to me. I see you guys do it big for the pregame cook outs. 
I’m sticking with the whey, D-for doping (vit d) and fish oil cocktail. :rolleyes:
Haha I wish… that’s from a famous bbq in Texas. I can’t wait to do some damage on some grub this holiday.
Wed: Rest
15mins Sauna
Contrast shower
Foam roll
Thur:
Warmup W
3x20 3pt
zino x3
200 jog/skip/walk etc
stretch
mb height x3
Body Alignment etc
I usually feel a little flat after a sauna treatment and my lower body is still a little sore but things should be good for tomorrow.
I will have to run my best tomorrow to make finals since they are only taking the top 8 instead of top 16. Who knows because seed times are much faster in Dec and early Jan. I will be in heat 6 and racing against Lancford Davis from Jamaica.
Cold ass hell in the Midwest but it’s time do work son!!!
Heard this was your jam Mortac…
Well? results