Fri: 1400
Warmup C
7x200 walk 200
Weight circuits B/D
Core
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
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!!!
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
Sat: 330
Warmup C
3x30+2xefe+fef (30)
Blf+hop blf x5
Power clean+hh x5 6x2 (3x90) 100-110-120
Bench press+lat pd 4x5+3x8 205-210-215-220
Squat+static bj x3 5x315 3x365
Jump squats 2x8
Core
Sun/Mon: rest
Tue: Speed - I hope!!!
Still training, haven’t updated lately because I been busy with the bowl game. I’m visiting my girlfriend going on a week now and she doesn’t have internet so it’s tough updating on a phone.
I’m gonna pick up on this week’s of training instead of going back.
Week 4:
Mon: 300
Warmup C
2x30+2xefe+2x60 (30)
Height 2x5
Core
Tue:
Power snatch+hh x5 5x2 70-74-75-80-75kg
Bench press+Lat pd 4x3 225 245 265 275
Stepups 3x5
Jump squats 2x8
Wed:
Warmup W
Tread run
20-20-20 off 30
20-20-20 off 30
20-20-30 off 30
mb throws 3x100
Core
Thur: 610
Warmup C
2x30+60+2x250 (30) 15m
ohb+blf x 5
Core
Fri:
Power clean+dym hhx5 5x2 220 235 235 245 275
Bench press 4x5x225
Squats+bounds x3 4x3x335-365-385-425
Runner+seated row 3x10+3x8
Jump squats angle 2x8
Sat: 1200
Warmup W
6x200
Core
First week of offseason, while standing up 12hrs a day I was able to manage a decent week of training. I also had to go back to a 6 day split because I don’t have time to perform running+wts on the same day. I really think I will benefit from the longer spec end work!!!
Week 5:
Mon: 330
Warmup C
2x30+4x30/20+1x60 (40)
Blf+hop blf x5
Core
It’s scary guys, I feel like I’m the fastest I ever been and this is with working very long hours. Can’t wait to race!!! I weigh about 183lbs and my strength numbers are pretty good. I need to stay away from the training table and I should be good because my bw can go from 183-192 in one week.
Good to hear… from those 30 times you posted from training you should be able to drop some pretty good comp times… you got an opener planned?
I wasn’t able to train much this fall, I decided to do only doing one indoor meet - March 5 at ISU.
Clear your pm box bro. trying to send you a message.
Tue:
Power snatch+dym hh x5 5x2
Bench press 3x3+1x8
Yielding jump squats angle 2x6
Jump squats flat 4x6
Dropped a set of 3 an added a set of 8.
Thur: 610
Warmup C
2x30+60+2x250 (30) 15m
ohb+hop ohb x5
Core
Oh God, I got 2hrs of sleep lastnight and I have to lift wts today… 
Fri:
Power clean+dj x3 5x2 90x2/100x3
Db ip 3x8
Squats+skips dis x3 3x3 315-335-335
Runner+seated row 3x10+3x8
Jump squat angle 2x8
Sat: 1200
Warmup W
6x200
Core
Week 6:
Mon: 360
Warmup C
2x30+3x40/20+2x60 (50)
Blf+hop hop blf x5
Core
Shitty workout, ate too much b4 the session…
Tue: AM
Power snatch+dym hh x5 5x2 70-70-75-75-75
Bench press 4x3 225-245-265-275
Yielding jump squats 2x6x225
Jump squats 4x6x185
Wed:
Warmup W
Tread run
20-20-20 off 30
20-20-20 off 30
20-20-30 off 30
GS 1 1x30sec
GS 2 1x15sec
Core
Thur: 540
Warmup C
3x30+250/200 (30) 15m
Ohb+hop ohb x5 8lbs
Core
Low 30’s and certain spots on the track was icy - I felt better performing last week SE session. Fuck it another day in the book. Any idea how much the cold weather hurt my times, I’m thinking maybe a full sec??
Fri:
Power clean+dj x3 5x2
Bench press 4x5
Squats+skips dis x3 3x332 sm
Runner+seated row 3x10+3x8
Jump squat angle 2x8
Monday:
Week 8:
Mon: 300
Warmup C
3x30+4x60 (40)
Core
Tuesday:
5’ Choice Warmup (bike, mobilities, light jog, etc)
Dyn. Flex: Graham (10x ea)
Weights:
Clean: 3 x 2 from floor; 3 x 2 from thigh with countermovement (use weight that’s ~80-85% but you can move fast)
Superset:
Bench Press: 3 x 6
Sit Position Pullups: 3 x 10
Complex (1’ rest between exercises; 3’ between sets):
Deep Squat: 4 x 5; start @ ~55% and work to 75-80% on last set; stand up as fast as possible…explode through finish
Hurdle Hops: 4 x 5H
MT: BLF & OHB (5x ea)
You sticking with it?
Wed:
* 5’ Jog
* Static Flex: B
* Dyn. Flex: Graham (10x ea)
* Sprint Dev: Pai Mei (2 x 30m)
* Ext. Tempo: 2 x (4 x 15 sec runs) on grass w/ 1’ rest between reps; 3’ rest between sets
* GS: Extended (25 sec on / 25 sec off)
* 400m (alt 50m skip / 50m jog)