Week 6:
Mon: 510
Warmup C
2x20 push
2x30 high
3x20 efe 3min rest
3x20 fef 3min rest
1x50 3pt 25/25
Texas 2x30
400 walk/jog
Ab circuit 1x20sec
pc 2x4x70, 2x3x75
cp 3x3x100
bs 3x5x90% of 5rm
weighted decline situps 3x10x50
bike/stretch
Overall very good session, the F-E-F felt weird because I was completing the 40m zone so fast then had to shift gears and go fast again probably would have felt easier if I had 30m zones.
Below you can see the video, it’s not the best it was at end of a tough session and second three point session…
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.
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…
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.
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:
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?
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.
