Wednesday: 220
Warmup C
2x20 facedown,2x3x20sled, 3x20 push 90/3min
4xblf,ohb,hop blf
Texas Jump Circuit 1x10
core 200x+strides
Thursday
Power clean 3x2x205 3x2x225
Squats Pause 4x5
Db incline press Pause 3x8
Rdl+Lat pd 3x8
core 200x
Friday: 1000
Warmup A
2x5x100 45/3min
core 200x
Week 3: Sept 13
Sunday: 240
Warmup C
3x20sled,3x30mb,3x30 facedown 90/3min
4xohb,blf,hop ohb
core 200x+strides
Monday
Box jump x8 x8 x8
Power clean rest 60-90sec 2x2x205 2x2x225 2x2x235
Bench press Pause 4x5
Rdl+db row 3x8
Rev lunge 3x8x65
core 200x
I have gained 7-8lbs since starting back to train with more to come.
How are you doing your boxes? Just one box? Do you reset before the next jump or try to do it touch and go?
Standard “up box jumps”, jump onto box and step off.
Tuesday: 1200
Warmup Z
2x6x100 rest 45-60/3mins
plank series
What is coming?
Angela Coon comeback
from what?
what am I coming back from?
OMG
Pricilla has this country covered in the hurdles department. Whoops
Holy ( no offence I am a spiritual person too but >…)
Pricilla has the world covered when it comes to her event which I understand recently she won the Diamond League? Is that correct?
And her coach Anthony McCleary is about as close as anyone has come to my husband AKA Mr. Charles Merrick Francis… ( btw… I call him Charles no one else but his mom and bless her soul she has been gone 2 weeks prior to my 21 year old marriage to her beautiful son… may they both rest in peace)
Back to my point.
I aint coming back from nothing on the track cause " something" never really did happen. Sad but true but lets be frank. Well I am Ange for my friends but you know what I mean
NEWSFLASH
I am making a come back
of sorts
taking me way longer than I hoped
stay tuned
more to come
leave the hurdles to the very very best. Good luck Pricilla
and
for those who might want to meet me in person
going to LA Oct 1 to 3 with Ian King
Novemeber a national sprint conference? R U KIDDING ME?
they wait for CMF to die and then host such an event in our grand city of Toronto Canada. Please?
I will be there to meet some of you and get ideas my life and my sons life. Maybe I will bring James for some of you to meet him.
If Anthony is not center stage that no doubt dont break your budget. THis I know for sure. ( tellez and seagraves? ) And they thought CMF had ancient ideas?
Lets see how his death goes. my bet it’s a bit better than some the crap olla he had to deal with for the past 22. ( hey and that doesnt mean me)
xo
Ange
Still waiting for your phone call???
I think the stress of too much training might mean cortisol
but check with those who specialize in nutrition
I can recommend some of the best on the planet
stay tuned
Oh about the call?
Above mentioned is about me RB34.
you are the best for all that you do.
Dont take what I say personally.
I am unsatisfied with my end result, not yours
I am way to bogged down with
" oh so sad for you crap you just lost your husband for 22 years" blah blah.
I never read your posts but love it!
carry on and go do what some ( like me) only have time to have passing thoughts about.
thanks so much for your contribution.
Afitmomma aka Ange
Wednesday: 250
Warmup C
2x20 push,3x20sled,3x30sled,2x30 push 90/3min
4xblf,ohb,hop blf
Texas Jump Circuit 1x10
core 200x+strides
Thursday
Power clean 2x225 2x2x235 3x2x245
Squats Pause 4x5
Db incline press Pause 3x8
Rdl+Lat pd 3x8
core 200x
Didn’t push the first three sets of squats but I did bump the last set by 10lbs to 325. I’m currently having some elbow and hip flexor problems that I hope gets better soon. Coming towards the end of week 3 and my weight is up 10lbs gonna shot for another 5 before ending gpp.
Why so heavy with the pause squats?
You think it’s heavy, the plan is to work up to 345-365.
I was just asking because you thought it was too heavy for me to do 275.
I would have to say I’m also stronger then you. Did you say the weights were tough??
I remember they did get tough. I usually did 4 total sets, 5 was pushing it. Are you really trying to focus on a fast concentric when doing pause squats?
For me everything is nice and slow right now…
Friday: 1000
Warmup A
5x200 walk 200
Weight Circuit A/C 2x10
Plank series
Game Day…
GRRRR, still waiting…
Week 4: Sept 20
Sunday: 240
Warmup C
3x20sled,3x30mb 2,3x30 fd 90-120/2-3.5
4xohb,blf,hop ohb
core 200x+strides