Wed: 900 (Indoor track)
Warmup W
300-250-200-150 (48-49, 39-40, 27-28, 22-23) 8mins (CSW - 30m intensity limit)
4x100 ext tempo
planks 2x30sec
Great session, my workout mate really pushed me today!!!
Thur: 1200
Warmup Z
Dino x4
6x200 230m
400 walk/jog
willie x8
ip 3x4
1a: lat pd under 3x10
1b: body curls 3x5
weight circuit B 2x10
bike/stretch
Nice easy session today…
Fri: 370
AM workout:
Warmup C
Louisiana 1x12
2x4x40 3pt 90sec/4min
400m walk/jog bare foot
Ab circuit 1x20sec
PM workout:
pc 2x5 2x4
bs 3x5x80% of 5rm
rdl 4x5
1a: Dep pushups 3x
2b: weighted decline situps 3x10x50
tread walk/stretch
Had to spilt the sessions today because the indoor track was closed. Overall the sessions went well considering the temp was 38degrees for the sled pulls. My lower back was very tight so I took it easy on the rdl.
Week 7: Unload
Mon: 360
Warmup C
2x30 high
2xflys 20-20
2xflys 20-30
2xflys 20-40
1x50 3pt 30/20
400 walk/jog
Ab circuit 1x20sec
pc 2x3x65, 2x65
bs 3x5x75% of 5rm
weighted decline situps 3x10
bike/stretch
The unload week came at the right time because my body feels tight and can use a little time taking it easy. What a shitty day we got 2-3in of snow!!!
Tue: 900
Warmup A
3x300 3m
400 walk/jog
wille x8
bp 2x3 x2
1a: chest support rows 3x10
1b: body curls 3x5
tread walk/stretch
We decreased the rest, kept the effort the same and the runs were slightly faster so I guess that’s a good sign.
We had to make some changes to the SPP workouts since I am having some serious lower back tightness. The plan was to do power snatches and power cleans but we have decided to drop the snatches and go with hang cleans and power cleans. I debated about doing some single leg work in spp but decided to stick with squats twice per week since the rev lunges caused some major quad problems this past spring.
BTW, I so hate Tue/Thur warmup all those damn lunges etc…
Wed: 680 (Indoors - In trainers)
Warmup W
300-200-180 (44-45, 27-28, 26-27) 9mins (CSW - 30m intensity limit)
4x100 ext tempo
ab circuit 1x20sec
Didn’t feel great this morning, my stomach was hurting and felt like I was gonna puke.
what is (CSW - 30m intensity limit)?
Charlie version of “controlled speed work”.
So you accelerate to top speed of these runs in 30m and than maintain ?
No. Put a cone at 30m accelerate to 30m and maintain whatever you got. This is slightly different from typical intensive tempo because we are taking a lot more rest and the quality is higher.
is that a relaxed or an all-out acceleration to 30m?
Very relaxed acceleration…
Also my training mate is progressing very well, he came in at 40sec on the 300 and has gained 11lbs. We will try and put on another 10lbs before the season starts. This is how his plan is looking:
7 weeks = Hypertrophy (10-11lbs)
7 weeks = Max strength
4 weeks = Hypertrophy (10-15lbs)
3 weeks = Max strength
1 week = Unload follow by comp.
Thur: 1000
Warmup Z
5x200 2m
400 walk/jog
wille x8
ip 2x3 x2
1a: lat pd under 3x10
1b: body curls 3x5
bike/stretch
It’s funny to check your journal and see how similar our workouts have been lately. I’m finishing an unload week as well and today I did 5x200, 2x3 incline, and a 3 dip/pullup supersets.
That said, keep it up man… Do you usually workout in the morning? How has your energy been treating you during workouts?
Maybe we have the same coach. 
Sorry forgot to answer your question, I normally train at 9am which is a upgrade from last year. I usually have a scoop of protein and about 200mg of caffeine pre workout.
I think the caffeine would be essential if I were to try training in the morning, haha.
It’s not that bad, better then training after work.
Fri: 300
Warmup C
2x30 high
2x30 3pt
3x60 3pt 30/30
400 walk/jog
planks 2x30sec
pc 2x3 x2
bs 3x5x70% of 5rm
1a: rdl 2x5
1b: weighted decline situps 3x10
bike/stretch
Overall great session considering I had a really bad cold and had to reduce some of the speed work because of low energy levels from the cold etc. The plan was to do 5 starts and 4 60’s, but after my workout mate told me the runs looked really fast I decided to reduce the volume and save it for spp. Felt like shit all weekend but otherwise I’m happy because I won both of my FFB games!! That’s all she wrote for GPP!!