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!!
Wednesday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
3x60 accels
2x200 walk 5mins (24-25 - easing up at the finish)
100-80-60-40-20 rest 4mins
2x2x20 sled pulls
For some reason I was stiff this morning, if I had to guess probably from doing the speed work on the indoor mondo track yesterday. After the warm-up I felt ready to go! Overall the session was easy and it went well. Coach isn’t concerned that all the runs has been 4-6sec faster then pace but some how it concerns me because I don’t want to pay for it later. I think I’m good for 21-22sec 200 right now, still have tons of work to do if I want to compete outdoors!!!
Thursday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
4x120 accels
5x20 blocks
No blocks, all starts from a 3pt stance.
Friday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
throws/stadium runs 4x(x5 throws/x1 stadium runs)
3x150 3mins walk
Very cold training session today, temps were mid 30’s with wind chill of mid 20’s - 20mph winds. The 150’s were in the 19sec range slightly faster then pace. Weights later tonight!!!
hs 5x2x135 30sec rest
dimel dl 2x15x135
lunge jumps 2x(5x25lb rest 45 5x15lb)
sp bp 6x3x50
abs x100
Shit I would have to stay indoors for that. too cold for me
No choice, most schools were on spring break. Wasn’t that bad since it was 45-60mins session.
so how was your race?
10.68/21.3.
good shit. did you tape?
What place you get