Tempo
warmup
core
weights
swimming
water running
hot tub stretch
post sup
Tempo
outdoor running 8 mins
dynamic stretching
100m @ 60% X 10
cooldown
post supp
“The meal”
warmup
2 laps around soccer field
dynamic and static stretching
ankling
80mX4 @ 60%
Power cleans
40kilos power clean complex 5 reps each motion
60kilos X 6
80kilos X 6
90kilos X 5
100kilos X 4
105kilos X 1
110kilos X 1
120kilos X 2(failed)
bench
135lbs X 10
185lbs X 10
225lbs X 4
265lbs X 1(failed)
205lbs X 6
Squats
135lbs X 10
205lbs X 8
245lbs X 7
295lbs X 2
Core
Cooldown
5min run
10min stretch
post supp
contrast shower
lots of sleep
First time doing intense cardio for a long time
warmup
8minutes around a golf course on soft grass
dynamic stretching
workout
10min hill cycle/w varied speeds X2
5min break
cooldown
8minute run
stretch
post supp
It was fun so I did it again
warmup
8minutes around a golf course on soft grass
dynamic stretching
workout
10min hill cycle/w varied speeds X 3
5min break
cooldown
8minute run
stretch
post supp
I did tempo during these days, no intense lifting.
I had one sprint day, on the 26th. 100% and man did I feel the soreness in the morning.
school is getting in the way, but still keeping up some stuff.
tempo, tempo, tempo, sprint day, tempo
Believe it or not I have still been given’er.
tempo day
2 laps around soccer field bare feet
static stretching
anking
60% 60m X 3
dynamic stretching
runs
7 X 100m at 60%
apple pie
lat pull down X 145lbs X 10
dumb bell bench X 55each X 10
lat pull down X 145lbs X 10
dumb bell bench X 55each X 10
dumb bell shoulder press X 45ss X 10
shrugs X 90s X 20
dumb bell shoulder press X 45ss X 10
shrugs X 90s X 20
biceps, triceps
swimming
4 X 60m swim
4 X 60m water running
cooldown
stretch in hot tub
eat food
the swimming really helped my recovery from playing bball the other day. My ankle, right lat, and shooting arm was sore, all were better after I swam.
Warmup
2 laps around soccer field
static stretching(not holding for more then 15sec)
dynamic stretching(hurdles X 5)
tempo X 3
leg swings
Sprints
3X60m(90% 95%, 97%)
7X30m
Powercleans
went up to 100kilosX5
2laps bare feet
pw static stretch
3X hurdle dynamic
leg swings
ankling
10X100m 60% with core workout inbetween
apple pie, sweet sweet apple pie.
Even though I havent entered anything I have had an amazing training week. I reached a two new pb’s, 115kilo power clean and 225lbs bench X 6. I cant wait for exams to be over I have a feeling I am going to be making alot of gains this summer. Oh and I had 3 days of recovery after that strong performance.
What kind of goals should i make for this summer??
Until the summer progresses and I have a better idea of where I am at for speed my summer goals are as follows:
100m time — 11.5seconds
Powerclean — 130kilos
Bench press — 300lbs
I am currently at
100m time – not sure, probably 12.5 - 13
powerclean – 115kilos
bench press — 265lbs
My short term commitment/sacrifices to reach those goals:
-go to bed before 10:30pm a minimum of 5 days out of the week
-learn and complete GPP according to CF training
-DLP 6 days a week
-train 6 days a week:
tempo/intense/tempo/intense/tempo/intense
Finally summer is here “training training training”
DLP @ 30(I want to add chinups to this, need to get chinup bar)
Tempo day
6 min elliptical warmup
10 min static and dynamic stretching
core 10 X 30 sec (30sec break with 5 min break)
apple pie tempo style(back/shoulders,chest/neck,bis/tris)
water running 15mX6 15 sec inbetween
sweet stuff
full workout
9X 20m hill sprints
did 6reps X 225lbs bench X 3
power cleans 80kilos X 3 sets of 5
core
done
my schedule got f’ed due to moving to a new house, work, and having 0 dollars. but i did do one solid intense day and lots of tempo days.
Warmup
sprint
20m easy 20m hard 20m hold form
power cleans
90kilos X 6
(100kilos X 6) X3
cooldown
tempo
5min run
stretch/hurdles
shooting practice for 30mins
core
cooldown
cant wait for monday
day off, it was a serving gong show.
your journal posts are week sauce!! They lack that awesome enthusiasm you truly have for training this summer!
and darn rights you can’t wait until Monday! B/c were going to train smarter, not harder. We’re going to run faster and lift heavier than every BEFORE!!!
Warmup
dribbling the bball for 7 minutes
short hold static stretching
dynamic stretching(7 hurdle sets)
tempo
accelerations
Sprinting
20m 95%
20m 98%
20m X 6
Squats
225 X 6
245 X 6
265 X 6
265 X 6
Bench
185 X 12
205 X 10
215 X 8
215 X 7
cooldown
post supp then went straight to work
feeelinnnnnggggg gooooddd