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.
Tuesday:
Warmup Z
10x100 rest 60sec
Abs x200
Wednesday: 240
Warmup C
4x60 (FEF)
Hurdle Hops 3x5
Height+Ohb+Hophop ohb x3
Power snatch 4x3x145
Snatch pull 3x4x250
Srdl 2x7x205
Chinups 3x6
Iso holds 2x30
Thursday:
Warmup Z
3x300 4mins
Abs x200
Keeping the volume low on the 300’s since my bodyweight is high - girlfriend did 6x300 with 60sec rest with no problem.
Friday: 210
Warmup A
3x30 hills
4x30 blks
2x(5e dist skips hill, x7 broad hill, 30m str leg bounds)
Pause squat 3x5x295
Push press 3x5
Good morning 2x6
Rows 3x8
Abs x100
Week 2 in the books…
Week 3:
Monday: 300
Warmup W
5x60 blocks
Skip/Bound circuit 2
Squats 3x5x410
Bench 3x5x265
Pushdowns 3x10
Hypers 2x12
Abs x100
BW: 199-200 (shoes off)
Tuesday:
Warmup Z+Abs x100
11x100 rest 60sec
Abs x100
Wednesday: 300
Warmup C
Height+Ohb x3
5x60 (FEF)
Hophop ohb x3
Power snatch 4x3x155
Snatch pull 3x4x260
Srdl 2x6x225
Rows 3x8
Iso holds 2x30
BW: 202-203(shoes off)
Thursday:
Warmup Z+Abs x100
3x300 4mins
Abs x100
Friday: 210
Warmup A
3x30 hills
3x40 blks
2x(6e dist skips hills, x8 broad hills, 30m str leg bounds)
Pause squat 3x5x305
Push press 3x5
Good morning 2x6x175
Chinups 3x6
Abs x100
11 weeks in the books.
Block 4:
Week 2:
Monday: 240
Warmup W+Stiffness jumps 2x15
2x30blks+4xflys 30/15
P skips d/h 2x4
Bench 3x3
Jump squat 3x5x95+3x5x65
Chinups 3x5
Hypers 3x10
Abs x100
Tuesday:
Warmup Z
3x(100-200-100) Rest 45/90sec/3mins
Pedestal x10
Wednesday: 590
Warmup A+Stair jumps 2x20
2x30blks+200-180-150
Power snatch 4x2
Horz row 3x8
Jm press+Curls 3x8
Abs x100
Thursday:
Mod Warmup
Row 6x60sec 30sec abs/30sec rest
Extended 30/30
Friday: 300
Warmup W+Stiffness jumps 2x15
2x30 hills+3x80
Height+Ohb+Hop ohb x4
Depth jumps 4x3
Squats+rocket jumps 3x3+x3
Shoulder complex 3x8
Rdl 3x5
Abs x100
Week 3:
Monday 260
Warmup W+Stiffness jumps 2x15
2x30blks+4xflys 30/20
Bench 3x3x265-275-295
Jump squat 3x5x95+3x5x65
Chinups 3x5
Hypers 3x10
Abs x100
Tuesday:
Warmup Z
3x(100-200-100) Rest 45/90sec/3mins
Pedestal x10
Wednesday: 590
Warmup A+Stair jumps 2x20
2x30blks+200-180-150
Power snatch 4x2
Horz row 3x8
Jm press+Curls 3x8
Abs x100
Thursday:
Mod Warmup
Big Circuit x1
Extended 30/30
Friday: 300
Warmup W+Stiffness jumps 2x15
2x30 hills+3x80 blks
Height+Ohb+Hop ohb x4
Depth jumps 4x3
Squats+rocket jumps 3x3+x3 335-375-405
Shoulder complex 3x8
Rdl 3x5
Abs x100
Week 4:
Monday: 300
Warmup W+Stiffness jumps 2x15
2x30blks+4xflys 40/20
Height+Ohb+Hop ohb x4
Bench 3313
Jump squat 3x5x95+3x5x65
Chinups 3x5
Hypers 2x10
Tuesday:
Mod Warmup
Bike Tempo 2x7x45/15
Extended 30/30
Wednesday: 300
Warmup A+Stiffness jumps 2x15
2x30blks+3x80 blks
Depth jumps 4x3
Squats+rocket jumps 3x3+x3 315-365-415
Shoulder complex 3x8
Rdl 2x5
Past 10 days I dropped about 10lbs = several inches off my waist.
I will enter pre comp next week and will begin to back off the training volume a little:
Mon: Short Speed+TB wts
Tue: Tempo
Thur: Long Speed+TB wts
Fri: Tempo
Precomp will last about 2 weeks before moving into indoor comp period:
Mon: Starts+1x120-150 submax+LB wts
Tue: Tempo
Wed: Starts+UB wts
Thur: Rest
Fri: Pre Meet Neural
what u doin this year
Hopefully I’m racing in 3 weeks
Thur:
Bike 15mins
Abs x200
Dym/Static Flex
BW: 188lbs
Friday: 590
Warmup W+Stair jumps 2x20
2x30blks+200-180-150
Power snatch 4x2
Horz row 3x8
Body feels loaded - I def think my body responds better to two speed sessions or two speed sessions and one mb/jump session. The past 2 months has been intensive training.
How’s everything going? Are you going to run in any meets in 2012?
Things are going well - some up’s and down’s. but overall I’m feeling blessed to be alive/spending time with family. Yes, I’m planning on running in some meets but I’m not expecting anything great… How are you doing?
Pre-Comp:
Week 1
Monday: 270
Warmup W+Stiff jumps 2x10
3x30sled+3x60 blks
Height+Ohb+Hop ohb x4
Bench 3x3x225-245-255
Squat+SLJ x2 3x3x315
W chinups 3x5
Rev leg press 3x10
Tuesday:
Mod Warmup
Bike Tempo 2x7x45/15
Extended 30/30