Week 3
Monday:
Mod Warmup
Bike Tempo 2x10x30/30
Iso abs 2x30sec
Tuesday: 270
Warmup W+Stiff jumps 2x10
3x30hills+3x60 blks
Height+Ohb+Hop ohb x4
Squat+SLJ x2 3x3 315 335 335
Bench 3x3 255-275-295
W chinups 3x5
Kept the squat light today (Knees/Back).
Thursday: 420
Warmup A+Stair jumps 2x15
4x30blks
2x150
Miltary press 3x5
Pullups 3x10
Pull thrus 3x10
Dropped snatches and jump squats.
Friday:
Mod Warmup
Pillar x10
Yolanda x10
Bike Tempo 7x45/15
Week 4
Monday: 210
Warmup W+Stiff jumps 2x10
3x30hills+2x60 blks
Height+Ohb+Hop ohb x3
Squat 3x3x315-335-365
W chinups 3x5
Bench 3x3x275
Took the 60’s down to 2 instead of 3 because my body wasn’t feeling the weather.
Tuesday:
Mod Warmup
Bike Tempo 2x8x45/15
Abs x200
Thursday: 420
Warmup A+Stair jumps 2x15
4x30blks
2x150
1a: Db Jump squat 3x5x20
1b: Power snatch 3x2
Pull thru 3x10
Bench 2x2
Rows 3x8
How are your times looking?
Haven’t done any timing because the weather hasn’t been great - wouldn’t be smart to time and risk injury/destroying my confidence with a bad time. I should be able to race next weekend.
I hear that. I havent timed yet either. what meet will you be running?
Friday:
Mod Warmup
Tread Tempo - Rest 30sec
7.0 mph
7.0 mph
7.5 mph
8.0 mph
8.5 mph
9.0 mph
9.5 mph
10.0 mph
9.0 mph
8.0 mph
Rest 3-4mins
10mph
10mph
10mph
10mph
Incline walk 6-10mins
Abs x200
Monday: 240
Warmup W+Stiff jumps 2x15
4x30 blks+1x120
Squat 2x3
W chinups 3x5
Rdl 2x7
Bench 3x3x275
Either in MN or VA - it’s been almost 2years!!!
Tuesday:
Mod Warmup+Abs x100
Abs x100
Tread 2x5x30on/60off
Wednesday: 180
Warmup A
3x30hills+3x30blks
1a: Db Jump squat 3x5x20
1b: Power snatch 3x2
Bench 2x2
Rows 3x8
Thur: REST
Fri:
Warmup S
Height/Ohb/Blf x3
Donkey stiffness jumps 2x15
Looking towards kicking off GPP June 24. See you guys then.
Beast Mode:
what sport foosball?
Track/General Health.
Can’t stay away huh. The benefits of running out weigh staying on the side line watching. I see highschool and college associates that haven’t seen me in years and the first thing they say is…you look the same. More than 90% of the of them don’t look the same at all. Plus competition is fucking fun.
Welcome back bitch
Exactly. I’m 38 this year, and guys i used to train over 10yrs ago, seen me about 2 months ago, said i have not changed a bit - then a girl i went to high school with said I look the same as when i did back in school. They had their 20yr high school reunion last year, i was away, but looking at the photos, i only recognized about 3-4… the others looked completely different.
Plus, i train as a Personal Trainer for a living - lots of 40-70yr olds, the biggest lesson i have learned from them is, never, ever, ever stop training, massage and eating good food. When i say some of these people are pathetic, it’s an understatement… 20yrs of being a bum = you’re a bum…
I agree. I had 6 years off after retiring from hammer, to concentrate on work, study and coaching. I looked fat, old and unfit. Have spent the last 18 months slowly getting back into training, and am slowly turning back the clock. Have lost 10kg, am fitter, healthier, and younger looking. I turn 40 this year, and plan to be fitter than I was 10 years ago, and get back into sprinting (Hammer thrower is a no go)
No doubt!
I have been training to stay in shape for rec flag football and its fun being able to outrun and cover kids 10 years younger.