Run Fast Are Die Trying

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28

Who knows, he got invited to train at Michael Johnson. He wanted to do some of CFTS stuff with me - but probably wont happen.

29

Well I know that they do OL’s at Michael’s place but other than that my knowledge is rather limited. Hopefully he stays with you guys.

30

Fri: 1200
Warmup C
6x200 walk 200
Weight circuits B/D 2x10
Core

Series B:
bar curl
pushdowns
kb rdl
hammer curl
hang leg raises
db lat raises

Series D:
bear angle squats
seated row
hyper complex
db mil press
hyper
russ twist

31

Furr is massive. We ran briefly together in the summer of 2009. Just looks strong as a bull.

32

Week 2:
Mon: 270
Warmup C
3x30 falling
2x3x30 3pt
Lewis
Power clean x3 225-235-245-250-250
Squats 3x544 315/345/410
Bench press x5 175-190-205-215-230
Jump squats 2x8
Blf+hop blf x5 16lb
Core

My legs were fucked up so I kept the squats in the mod zone. We had to train the whole team at once and I didn’t have time until after work to train, it was a very long night. My strength ratios are probably higher then they ever been!!!

33

Really, he’s only 205 - with a very slim lower body.

34

Tue: 1000
Warmup W
100-100-100
100-200-100
100-100-100
Weight circuits A/C
Core

I’m getting sick from all the damn cold weather…

35

I’m baffled by the title of this journal. Is it an “All Your Base Are Belong to Us” reference?

36

Not sure what you mean, ole skool 50 - Get Rich or Die Trying.

37

He means that the title of this thread is “Run Fast ARE Die Trying” can you change thread titles? Maybe this title just gives this thread character.

38

Change it for what?

39

Run Fast Or Die Trying

40

I know, it’s too late - I tried to do it after my first post.

41

I guess in the context of the other track athletes he seemed really big. He can move tho

42

Are we talking about the same Furr, you can pm me.

43

Thur: 330
Warmup C
3x30 falling
4xefe
Texas
Ohb+hop ohb x5 10lbs
Power snatch 5x2 70-70-74-74-74kg
Stepups 3x5 70
Bench press 5x5x210
Jump squats angle 2x8
Core

44

Fri: 1400
Warmup C
7x200 walk 200
Weight circuits B/D
Core

45

Week 3:
Mon: 280
Warmup C
7x40
str bounds/bounds 2x8
Blf+hop blf x5
Power clean 225/245/250/2x3x255
Bench press 195-210-225-4x240-2x255
Squats 3x443 335 345 415
Jump squats 2x8
Core

Tue: 1000
Warmup W
100-100-100
100-200-100
100-100-100
Weight circuits A/C
Core

46

Training is going well, I did some timed 30’s using the TC timing system yesterday and was surprise by the times because I haven’t been training much etc. I will update more later!!!

47

Thur: 330
Warmup C
3x30 3pt
2xefe+fef
Ohb+hop ohb x5
Texas+Core
Power snatch 5x2 70-74-74-74
Squats 3x443 275-295-335
Bench press 3x8x185
Jump squats angle 2x8

Great workout on the track!!

Fri: Foot extremely sore!!

Week 1 of SPP:
Mon: 1000
Warmup W
100-100-100
100-200-100
100-100-100
Weight circuits A/C 1x10
Core

Tue: 330
Warmup C
3x30+4xefe(20)
Blf+hop blf x5
Power clean+hh x5 6x2 90-100-100-105-105-110
Bench press 4x3x225-235-245-245
Squat+static bj x3 2x5x315 submax
Jump squats 2x8
Core

Use the touchpad for the 30’s, the avg time was high 3.9’s - fastest high 3.8’s and slowest 4.0. First time using a touchpad felt very weird…

Thur: 670
Warmup C
2x20+1x30+2x300 (20) 7m
Ohb+hop ohb x5
Power snatch+hhx5 6x2 (4x70) (2x74)
Stepups+bound x3 3x5 155
Db incline+Seated row 3x8
Jump squats angle 2x8
Core

300’s smashed my ass!!!

Fri: 1600
Warmup C
2x4x200 2/4mins
Weight circuits B/D 1x10
Core

I will perform another speed and wts session before I head out for the bowl game, I will try and get at least one tempo and one speed session at the bowl site - wts may not be possible