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.
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.
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.
Tuesday:
Warmup Z
3x3x100 45/2mins
GS x12 (optional)
Abs x200
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
Thursday:
Warmup Z
6x200 rest 3mins
Abs x200
All Black…
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
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.
Tuesday:
Warmup Z
2x5x100 45/2mins
Abs x200
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.
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.
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
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
Tuesday:
Warmup Z
6x200 rest 3mins
Abs x100
Same ole stuff…
Thursday: 210
Warmup W
Hills: (20,25,30)(40-45-50) wb/4min
Snatch pull 2x5x230
Rdl 2x5x230
Pause squats 3x5x245
Military press 3x5x145
Pressdown+Pullups 2x10
Felt great today!!! Fri/Sat - Rest - Block 3 starts on Sunday.
Week 1:
Sunday: 280
Warmup W
2x50+3x60
Skip/Bound circuit
Squats 3x5x370
Bench 3x5x240
W.Dips 3x8
Rev Hypers 2x12
Abs x100
BW: 198 (shoes off)
Tuesday:
Warmup Z
9x100 rest 60sec
Abs x200
Wednesday: 240
Warmup W
2x60 (EFE)+2x60 (FEF)
Hurdle Hops 3x5
Height+Ohb+Hophop ohb x3
Power snatch 4x3x135
Snatch pull 3x4x240
Srdl 2x7
Chinups 3x6
Abs x100
BW: 202 (shoes off)
Hey man, what kinda times you hitting the 200s in?
What phase are you in? Are you running indoors?
Lol sorry for the questions
33-35sec.
Early Spp.
Not sure yet.
Thursday:
Warmup Z
3x300 4mins
Abs x200
Friday: 180
Warmup A
3x30 hills
3x30 blocks
2x(4e dist skips-hills, x6 broad-hills, 30m str leg bounds)
Pause squat 3x5x275
Push press 3x5
Good morning 2x6
Rows 3x8
Iso holds 2x30sec
BW: 203-204 (without shoes)
1: Started taking protein last Sunday and I have already went from 198 to 203-204.
2: Solid first week - felt like I got better.
3: Really like the srdl - was able to use lighter weight and still get solid work. Hams were a little sore the next day.
Week 2:
Monday: 240
Warmup W
4x60 blocks
Skip/Bound circuit
Squats 3x5x395
Bench 3x5x255
Pushdowns 3x10
Hypers 2x12
Abs x100
Left calf was still sore from the damn 300’s - took the first 60 to make sure all parts were clicking but letting it go a little bit on the final runs.