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
Glad to hear you’re doing well and even better to hear that you’re going to run more meets! I’ll be watching your training log.
I’m doing good myself, just happy to be healthy and training hard again. But now I’m doing nothing but Olympic lifting and trying to get as strong as possible for my first meet in February. I’m posting my journal at Pendlay and DBHammer forums nowadays. So far I’m setting PRs. A lot easier when there is no speed work to do beforehand.
Thursday: 510
Warmup A+Stair jumps 2x15
2x30 blks
180-150-120
1a: Power snatch 4x2
1b: Db Jump squat 3x5x20
Miltary press 3x5
Rows 3x8
Friday:
Warmup Z
12x100 rest 45sec
Abs x100
Goodluck with your training, you should take a look at Jim Schmitz training manual - very nice guy.
Week 2
Tuesday:
Mod Warmup
Jump Circuit x10
Bike Tempo 2x7x45/15
Abs x100
Wednesday: 270
Warmup W+Stiff jumps 2x10
3x30hills+3x60 blks
Height+Ohb+Hop ohb x4
Squat+SLJ x2 3x3x365
Bench 3x3x245 255 275
Hypers 2x10
Forgot to complex the jumps will move them to Friday. Def can felt the effects of the unload week - I had to change things around because of weather.
Thursday:
Mb throws x300
Mod Warmup
Mb throws x300
Bike Tempo 2x7x45/15
Abs x100
Friday: 510
Warmup A+Stair jumps 2x15
2x30 blks
180-150-120
Power snatch 4x2
Db Jump squat 3x5x20
Miltary press 3x5
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