Run Fast Are Die Trying

RB34 · September 11, 2011, 8:11am

Yes. Yes…

RB34 · September 12, 2011, 8:54pm

Week 2:
Monday: 300
Warmup W
Hills: 3x4x25 90/4
Squats 3x10x290
Clean pull 3x8x210
W. seated box jump 2x5
Midthigh box jump 2x9
Db bul squat 3x10
Hypers 3x10
Glute Act 2x10
Abs x100

RB34 · September 13, 2011, 9:31pm

Tuesday:
Warmup Z
Ohb+Blf+Height 2x4
2x3x100 60/3mins
Bench 3x10x185
1a: Horz pull 3x10
Vert pull 3x10
1a: Db jm press 3x10
Abs Extended 25/25

RB34 · September 14, 2011, 9:42pm

Wednesday:
Short Warmup
Yolanda x8
Pillar x12

RB34 · September 15, 2011, 8:33pm

Thursday: 375
Warmup C
Hills: 5x25 90/4
(3e dist skips, alt bounds, 2e broad)
Hills: 5x25 90/4
(4e, 4e, 3broad)
Hills: 5x25 90
Snatch pull 3x8x170
Front squat 3x10x190
Split squat 3x10
Rdl 3x10
Abs x125

RB34 · September 17, 2011, 5:26pm

Friday:
Warmup Z
Ohb+Blf+Height 2x4
2x4x100 60/3mins
Military press 3x10x115
Vert pull 3x10
Horz pull 3x10
Pushdowns 3x10
Abs Ringo 25/25

RB34 · September 19, 2011, 8:34pm

Week 3:
Monday: 360
Warmup W
Hills: 3x4x30 2/4:30
Squats 3x10x315
Clean pull 3x8x225
W. seated box jump 2x6
Midthigh box jump 2x10
Db bul squat 3x10
Hypers 3x10
Glute Act 2x10
Abs x150

Recovery/Testing next week. I hate these damn 10’s!!!

RB34 · September 20, 2011, 7:56pm

Tuesday:
Warmup Z
Ohb+Squat throw+Height 2x5
2x4x100 60/3mins
Bench 3x10x200
1a: Horz pull 3x10
Vert pull 3x10
1b: Db jm press 3x10
Abs Extended 30/30

RB34 · September 21, 2011, 8:52pm

Wednesday:
Short Warmup
Yolanda x10
Pillar x12

RB34 · September 22, 2011, 8:34pm

Thursday: 450
Warmup C
Hills: 5x30 2/4:30
(4e dist skips, alt bounds, 4e broad)
Hills: 5x30 2/4:30
(4e dist skips, alt bounds, 4e broad)
Hills: 5x30 2
Front squat 3x10x200
Snatch pull 3x8x185
Rdl 3x10
Split squat 3x10
Abs x150

RB34 · September 23, 2011, 7:52pm

Friday:
Warmup Z
Ohb 2x5+Height 4x5
2x5x100 60/3mins
Military press 3x10x120
Vert pull 3x10
Horz pull 3x10
Pushdowns 3x10
Abs Ringo x10

RB34 · September 26, 2011, 10:30pm

Week 4:
Monday: 90
Warmup W
3x30 3pt
SLJ+3SLJ
Squats 3x10x290
Clean pull 3x8x200
Db bul squat 2x10
Hypers 2x10
Abs x150

RB34 · September 27, 2011, 8:24pm

Tuesday:
Warmup Z
Ohb+Squat toss+Height 2x3
2x4x100 60/3mins
Bench 3x10x185
Horz pull 2x10
Vert pull 2x10
Db jm press 2x10

Block 2:
Mon: Hills/Wts
Tue: Tempo
Wed: Throws/Jumps/Wts
Thur: Tempo
Fri: Contrast Accel/Wts

Still have more weight to drop…

RB34 · October 3, 2011, 8:42pm

Blk 2:
Week 5:
Monday: 260
Warmup W
20(2xsled,2x facedown) 90/3:30
20(2xsled,2xpushup)
20(2xsled, 2xfalling)
3e skip dist+1x20 3pt
Ohb 3x3
Squats 3x5x360
Bench 3x5x230
Db jm press 3x10
Abs x100
BW: 206-207 (shoes)

Great way to kickoff block 2 of gpp.

RB34 · October 4, 2011, 7:46pm

Tuesday:
Warmup Z
2x4x100 45/2mins
GS x12 (optional)
Abs x200

Tue short tempo - Thur long tempo 200-800m…

RB34 · October 5, 2011, 8:34pm

Wednesday:
Warmup B
Hop Ohb+Hop Hop Ohb 2x3
Texas Jump circuit x8
Clean pull+Snatch pull 2x5x280+2x5x230
Rdl 3x5
Hypers 3x10
W Pullups+Rows 2x5+2x10
Iso holds 2x30

RB34 · October 6, 2011, 8:10pm

Thursday:
Warmup Z
6x200 rest 3mins
Abs x200

Still building a base of fitness - this block will be 200’s before I extend out the distance.

RB34 · October 7, 2011, 8:03pm

Friday 320
Warmup W
Hills: 4x40 3mins
3e dist skip, broad, str leg bound 20m
Hills: 4x40
Height 3x3
Pause squats 3x5x275 (3sec pause - stand up fast)
Military press 3x5x155
Decline ext 3x10
Abs x100
BW: 202 (shoes) 5lbs less then last Friday. Long tempo is the trick.

RB34 · October 10, 2011, 9:34pm

Week 6:
Monday: 325
Warmup W
25(2xsled,2xfacedown) 2/4
25(2xsled,2xpushup)
25(2xsled, 2xfalling)
2x3e skip dis+1x25 3pt
Height 3x3
Squats 3x5x385
Bench 3x5x250
Db jm press 3x10
Abs x100

Bar was flying up today on squats.

RB34 · October 11, 2011, 7:23pm

Tuesday:
Warmup Z
3x3x100 45/2mins
GS x12 (optional)
Abs x200