After doing jack shit for about 12 days I need a little GPP:
Wk 1 - GPP:
Tuesday:
5min tread jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
bp 55x5/62.5x5/70x5/77.5x5/85x5
pullups 3x10
db sh press 3x10
GPP 3rds
Bike tempo: 2x10x45on/15off level 1-5/120+rpm
Couple hrs after the training session I got some ART and it went really wel. The plan for this week was to do all work on the bike or treadmill but after the therapy session he wants me to return to the track Wednesday morning. Overall the hamstring was good, but I had some tightness in my upper hamstring/glute area and the glutes wasn’t firing properly.
After reconfirming what I thought, I need to decide if I want to continue with my outdoor season or cash it in and move on to bigger and better things.
When I saw Chris yesterday I was at a 10 after the treatment session I was about 2-3, gonna give it until early next week to see how things go and if I need to go in for another session. The track club I joined does a good mix of tempo and low vol speed should help keep me healthy.
Damn, I so want to finish my next two indoor meets and get down into mid 6.8’s!!!
Wed:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x60 accels
2x300 5min rest/7 btw sets
4x200 3min rest
pc 6x2 range from 185-245
sq 55x5/62.5x5/70x5/77.5x5/85x5
box jump 3x5
gh/erect bends 3x10xbw-10-10
bike 5mins
First lower body session will be a lighter clean day and heavier squat. Overall not a bad session, haven’t really power clean with a decent weight in over a year.
GPP-Wk 2:
Mar 01
Monday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
mb throws x20
3x300 6mins walk
bp 62.5x3/70x3/77.5x3/85x3/92.5x3
bp 1x10x135 fast
1a: db sh press 3x10
1b: pullups 3x10
Wednesday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1x60 accel
3x200 3mins walk
2x2x30m sled pulls
Power endurance work today, working on the last 20m of my 100 and last 50m of the 200. Lower back was extremely tight from the weights, had to take two advil before training session. The plan is to get another ART session Friday, I hope after this second session I am 100% because I am thirsty to race the 200m.
Gpp-Wk 3:
Mar 08
Monday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
mb throws x20
4x300 7mins walk
bp 70x1/77.5x1/85x1/92.5x1/102x1
db sh press 3x10
pullups 3x10
Not a good session, body didn’t feel great at all.
Tuesday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2 laps striders 80% (sprint, walk, sprint, walk)
4x30 blocks
5x20m lunge walks
pc 6x2x235
Sq 70x1/77.5x1/85x1/92.5x1/102x1
gh 3x10
Another very average session!! Didn’t have blocks all starts from 3pt…
Wednesday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x200 6mins rest
2x2x30m sled pulls