Run Fast Are Die Trying

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

RB34 · October 12, 2011, 9:34pm

Wednesday:
Warmup B
Hop Ohb+Hop Hop Ohb 2x4
Texas Jump circuit x10
Snatch pull+Clean pull 2x5x230+2x5x290
Rdl 3x5
Hypers 3x10
Pullups+Rows 2x10+2x5
Iso holds 2x30

Forgot belt - heavy on the rows - reps on pullups

RB34 · October 13, 2011, 8:09pm

Thursday:
Warmup Z
6x200 rest 3mins
Abs x200

All Black…

RB34 · October 15, 2011, 4:46pm

Friday: 300
Warmup W
Height 3x3
Hills: 3x50 3
4e dist skip, str bound, broad
Hills: 3x50
Pause squats 3x5x285
Military press 3x5x160
Decline ext 3x10
Abs x100

RB34 · October 17, 2011, 9:13pm

Week 7:
Monday: 390
Warmup W
30(2xsled,2x facedown) 3/5min
30(2xsled,2xpushup)
30(2xsled, 2xfalling)
2x4e skip dis+1x30 3pt
Ohb 3x3
Squats 3x5x395
Bench 3x5x255
Db jm press 3x10
Abs x100
Bw: 200 (shoes)

I hate weeks 3 and 4 everything feels so hard.

RB34 · October 18, 2011, 9:24pm

Tuesday:
Warmup Z
2x5x100 45/2mins
Abs x200

RB34 · October 19, 2011, 9:42pm

Wednesday:
Warmup B
Hop Ohb+Hop Hop Ohb 2x5
Texas Jump circuit x10
Clean pull+Snatch pull 2x5x300+2x5x245
Rdl 3x5x315
Hypers 3x10
Lat pd+Rows 2x5+2x10
Iso holds 2x30

Forgot belt had to sub lat pd.

RB34 · October 20, 2011, 8:06pm

Thursday:
Warmup Z
6x200 rest 3mins
Abs x200

It was windy so I took it easy on the tempo. One more week then on to 300’s.

RB34 · October 24, 2011, 9:48pm

Friday: 360
Warmup W
Height 3x3
Hills: 6x60 4min
4e dist skip, str bound, broad (uphill)
Pause squats 3x5x295
Military press 3x5x165
Pushdowns 3x10
Abs x100

RB34 · October 24, 2011, 9:55pm

Monday: 120
Warmup W
4x30 3pt
SLJ+3SLJ
Clean pull 2x5x285
Squats 3x5x345
Bench 3x5x225
Db jm press 2x10
Hypers+Rows 2x10
BW: 201-202 (shoes)

30: -0.09
Slj: +6in
3Slj +1ft

RB34 · October 25, 2011, 8:38pm

Tuesday:
Warmup Z
6x200 rest 3mins
Abs x100

Same ole stuff…