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
lol yessss. this album is key. too bad i suck too much right now for it to get me below girl times. in fact, this youtube clip is sped up a bit so 50 sounds more like a girl…
Not a good day, felt decent in prelims but felt like shit in finals. My legs were tired and calves started to cramp. Either way I am running near PR level in Dec, I will have another 3 week intensive training block before opening my indoor season on Jan 9 @ UM.
Join the club with the girl times.
You’ll bounce back, these are nothing but practice runs. The real stuff comes jan and feb.
Yeh, I think I went to hard this week. CF is right my body doesn’t handle the neural workouts anymore.
I did the same for my first comp. Its ok though. Competition period will allow for lots of recovery to take place.
So what were the times? What did you do this week that tired you out?
Mon: 5x200 28-33sec (Previous week 10x100)
Tue: Went little harder on the 60’s
Thur: 3x20/throws (I learned this past spring that my body don’t handle these sessions well). CF said that the more advance you get your body can maintain a stimulus much longer.
Prelims/Finals 7.03
BTW, I said I felt good in prelims but didn’t run a technical sound race and in finals I had nothing in the tank.
Yea I probably would have done the trows on tues after the 60s and maybe did a few short starts on thurs. But 7.03 and bad, change a step or two and its 6.9.
I am not worry at all, I will hit my goal time this year. If I stay injury free I will run at least 6.8.
Week 9: (MS block # 3 of week 2)
Mon: 420
Warmup C
2x30 sled (lighter sled pulls)
2x30 blk
3xflys 40-20
2x60 40m/blk
hurdle hops 5x5
zino x3
400 jog/walk
MB core x100
hc/dj x3 3x3
sq/rocket jump x3 3x3x80% of 3rm
hyper complex/cont bj x5 3x10
bike/stretch
I decided to split the weights into lower/upper over these next 3 weeks because I don’t want to have 3-4 days of no high intensity work.
Week 9: Mon-Tue-Wed-Fri
Week 10-11: Mon-Tue-Wed-Thur
Tue: 900
Warmup A
1x300 3min rest
2x150 2min rest
3x100 1min rest
400 walk/jog
ab circuit x20sec
planks x30sec
bp brx10 55x3 65x3 75x3 85x3
1a: t bar row 3x8
1b: rear delts 3x10
bic/tri 3x10
bike/stretch
Wed: 320
Warmup W
2x40 3pt
3x80 standing/4mins
skip series
A’s 4x30
200 jog
MB core x100
pc/dj x3 3x3
sq/rocket jump x3 3x3x70% of 3rm
rdl/1 leg bj x8 3x5
bike/stretch
Skip series:
STJ x3
VJ x3
3 step VJ x3
1 leg jump x3
Hurdle hops x5
Waiting…
Huh? wtf…