Run Fast Are Die Trying

RB34 · January 17, 2011, 3:02pm

I wasn’t able to train much this fall, I decided to do only doing one indoor meet - March 5 at ISU.

lr1400 · January 18, 2011, 11:24am

Clear your pm box bro. trying to send you a message.

RB34 · January 18, 2011, 9:37pm

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.

RB34 · January 21, 2011, 8:46am

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…

RB34 · January 22, 2011, 6:42pm

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

RB34 · January 25, 2011, 12:01pm

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

RB34 · January 26, 2011, 9:08am

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

RB34 · January 27, 2011, 10:15am

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??

RB34 · February 9, 2011, 7:10am

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)

lr1400 · February 9, 2011, 1:35pm

You sticking with it?

RB34 · February 9, 2011, 7:23pm

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)

RB34 · February 9, 2011, 8:35pm

Who knows…

RB34 · February 10, 2011, 10:09am

Thursday

Short Warmup B
Dyn. Flex: Merrill (5x)
Sprint Dev: Pai Mei (1 x 30m)
Buildups: 2 x 30m
MaxV:
a. 4x (30m sub-max run + 15m fly
@ 100%) w/ 4:30 rest
b. 2x 55m from blocks or crouch w/
6’ rest
MJ: Stiffness Jumps (3 x 10)

RB34 · February 11, 2011, 11:40am

Friday

5’ Choice Warmup
Dynamic Flex.: Cole (5x)
Hurd. Mob: Dynamic (2 x 8H)
Weight Lift:
a. Power Clean: 3 x 2; 3 x 1 @
85% (finish with 1 front squat
on 3 of the sets)
b. Superset:
i. Pullover-to-Turkish
Situp: 3 x 8
ii. Reverse Lunges: 3 x 6 +
6
c. Crescent Trunk Twists: 2 x 10 +
10
400m (alt. 50m skip, 50m walk)

RB34 · February 11, 2011, 1:11pm

Sorry double post…

lr1400 · February 14, 2011, 10:24am

Still training?

RB34 · February 14, 2011, 12:26pm

Yes…

lr1400 · February 14, 2011, 1:02pm

not posting…

RB34 · February 14, 2011, 1:20pm

Haven’t had time…

RB34 · February 14, 2011, 1:25pm

Week of February 14, 2011
Monday

5’ Mobility Jog
Dyn. Flex: Merrill (5x)
Sprint Dev: Pai Mei (1 x 30m)
Buildups: 2 x 30m
SSE: 70m, 60m, 2 x 50m/ 5’
rest
Weights:
a. Clean: 6 x 2; last 3 @ 80%
b. Complex:
i. Squat: 4 x 4 @ 65, 70, 75,
80% …stand up as fast as
possible
ii. Hurdle Hops: 4 x 5H
c. Bench Press: 3 x 5 (heavy on last)
d. RDLs: 2 x8
MT: OHB (8x)