RB34 Comeback Program Part 2

After not being able to compete this past weekend, I decided to take three days off and let my body recover and get ready for the tough week of training and last week of gpp.

GPP - Wk 6:
Mar 29
Monday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
mb throws x20
200-200-300-300 7min rest

The past two Monday’s the wind has totally screwed my workouts, the 200’s were very easy and the 300’s were tough because of the very strong headwind…:mad:

When you running again

Next Saturday.

Tuesday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x50-40-30 - blocks (4mins rest) (5mins set rest)
4x150@20-19-19-18 7Min rest
1x4x30 sled pulls

The block starts were done in spikes and the 150’s in trainers, overall very good session. Weights in about 2.5hrs!!!

SO you did a speed /tempo session?

Where do u see tempo??

the 150’s you were not exactly runnong them hard were you. I wouldnt call them spec end or speed end. Looks more like a intensive tempo pace. imo

My friend I did 9 very fast block starts follow by 150’s with trainers. I would call the 150’s controlled speed work based on what CF mention last summer and my PR’s. Those same 150’s with spikes on probably would have been 18-19/17-18/17-18/16-17.

If I decide to compete this outdoors, I will blaze come May-August.

Damn calm yo happy ass down it was just a question dont bite my head off.

LOL, what are you talking about? You asked a simple question, I gave you a simple answer.

hc 4x3x70-80-80-80
dj 2x5
sq 3x3x335 (fast)
bp 3x3x265 (fast)
1a:chest support row 3x8
1b: erect bend 3x10

Found out today that my $30 won’t be a waste, the university will allow me to race for free April 24 in a night meet.

I wish I had time to run in the morning and lift at night. DO you feel stronger by doing this?

It’s not something I do always, usually when I have to train my girlfriend. There’s not much difference IMO.

Wednesday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
4x200 @ 30 5mins rest

The 200’s were suppose to be at 30sec, I came in at 25-28-26-26. The first 200 I didn’t know how fast I were running and the last three runs I made sure to slow down the final 10m or so. Overall good session with more speed work tomorrow. I know my workouts may look crazy to some but I’m feeling strong, fit, and looking towards running well next week.

Thursday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x45-35-25 (4mins rest) (5mins set rest)
5x120 accels 85% 5min walk

All starts from the blocks…

Friday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x60 easy accels
5x120 accels @ 17-18 5min walk
2x3xbig steps

Weights later tonight!!!

hs 5x2x135
dimel dl 2x15x135
lunge jumps 2(5x25 rest 45 5x15)
sp bp 6x3x50

Great speed on all the lifts. Kickin off SPP on Monday!!!

Wk 7: SPP
Apr 05
Monday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
mb throws x20
3x200 @ 25sec rest 5mins (Effort 80-85%)

Weights later tonite!!!

hs 5x2x135
lunge jumps 4x6x30
bp+pullups+erect bend 6x3x225+6x4+3x10
knee ups 2x25
russ twist 2x25
hip flexion 3x6 40-50-50

Tuesday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1 laps striders 80% (sprint, walk, sprint, walk)
80-60-40-20 blocks Rest 4mins

Didn’t have block, all starts from a 3pt stance.