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
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)
2 x block starts 55-55-45-45 3mins rest
First day in spikes in long time, didn’t have blocks so all sprints were from a 3pt stance.
Weights tonight!!
Tue:
pc 6x2x225 rest 60sec
sq 62.5x3/70x3/77.5x3/85x3/92.5x3
gh 3x10
One more week of max strength before moving to a power block.
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.
Thursday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1x60m accel
4x150 6min rest
2 x standing starts 45, 35, 25 3min/5min rest
db ip 3x10
bar row 3x10
tate press/db combo curls 3x10
Good session came through the finish line 3-4sec faster then what I was suppose to, better not cost me in tomorrow session.
Friday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
mb throws x20
3x100 easy accels
300 7mins rest
200 5mins rest
200 5mins rest
75 various abs
ART went well, weights later tonight!!
Fri:
pc 8x2x245
1a: bar rev lunge 3x8
1b: gh 4x10 (bw-10-bw-10)
How fast are those 200-300m runs?
47/26-27, in trainers on a indoor track.
Cool, thanks.
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
Awesome session!
Thursday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
6x150 4mins rest
4x30 starts
Another awesome session!! Upper body weights later tonight!!
Thur:
db ip 3x10
bar row 3x10
tate press+db combo curls 3x10
Nice quick session, Friday will be a power clean session very similar to last Friday.
Did you run last week
Waiting for you…
Friday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
mb throws x20
2x200 walk 200
3x80 easy accels
pc 2x2x225/2x2x245/2x2x225/2x2x245
bar rev lunge 3x8
gh 4x10x10 (behind head)
Another awesome session, was gonna do 8x2x255 but I decided to go a little lighter and get ready for the power block.
Gpp - Wk 4:
Mar 15
Monday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
mb throws x20
3-2-3 7mins rest
Entering the power block this week, strength training will only be done twice a week for this block. The tightness in my left hammy seems to getting better slowly, still not 100% but feels good to see progress.
Tuesday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
2x100 accels up to 85% 230 rest
2x55-45-35-25 (3mins rest) (5mins set rest)
depth jumps 2x5
hc 4x4x60-70-70-70
sq 3x3x315 (fast)
bp 3x3x235
chest support row+erect bend 3x8+3x10
bout time you start puttig some poundage in this journal. On your sqauts what do you mean by fast. You were going up and down fast or slow down and explode up.
It’s easier now since my weights will be similar each week. I’m lazy, I cut and paste my workouts and don’t feel like writing lbs etc. Squats were control down - explode up, same with bench press. Now I must get ready for this long ass track session soon!!