Run Fast Are Die Trying

Tue:
A1. Depth pushups x5
A2. Mb chest pass x5
A3. Push press x3
A4. Bench press x3

W. Pullups 3x6
Bar rows 2x8

4 Rounds

Great program for speed/power sports.

Chris6878 gonna crush ya with that no sprint, sprint training.

Why you say?

lmao…

Chris6878 gonna crush ya with that no sprint, sprint training.

He is like a boxer who only plays tennis

206-209 this week.

Clear your box dude

Mon:
squats 3x3
db floor press 3x10
row 3x10
hypers complex 2x10

195x6
235x4
285x2
315x3
365x3
415x7

deadlift
3 way pullups 10 8 6

135x5
225x3
315x1
365x1
405x1
455x1
505x1

Stopped at 505, had 550+ in me today…

Pretty strong man^^

Thanks man, I usually run my best when my max strength numbers are high.

^^ Yea, same here, I think lifting heavy weight helps build confidence on the track.

whats your weight right now

Varies, usually 200-203.

So heavy. But if you can carry it. Im at 173 now. Wanna get to 169 by august before i resume real training.

I was at 209 at one point.

hypers 3x10
hammer seated row 3x8
db bp 2x10
db rev lunge 2x8

Next week will be unload lower body and week 1 of 3 - max strength for upper body.

squats 60x3 65x3 70x3
1a: rdl 2x8
1b: rev lunge 2x8
2a: pull thrus 2x10
2b: calf raises 2x15
2c: w bridge+glute walk 2x15 2x8
abs 100x

Intensive max strength block while working on balancing out the body.

bench 5x55 62.5x5 70x5 77.5x5 85x5
bent row 4x8
A1: shoulder complex 2x10 (couldn’t do Oh press AC is still giving me issues)
A2: jm press 3x8
B1: low trap raise 3x10
B2: curls 3x10
15mins ellp
15mins stair climber