Run Fast Are Die Trying

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61

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)

62

You sticking with it?

63

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)

64

Who knows…

65

Thursday

  1. Short Warmup B
  2. Dyn. Flex: Merrill (5x)
  3. Sprint Dev: Pai Mei (1 x 30m)
  4. Buildups: 2 x 30m
  5. MaxV:
    a. 4x (30m sub-max run + 15m fly
    @ 100%) w/ 4:30 rest
    b. 2x 55m from blocks or crouch w/
    6’ rest
  6. MJ: Stiffness Jumps (3 x 10)
66

Friday

  1. 5’ Choice Warmup
  2. Dynamic Flex.: Cole (5x)
  3. Hurd. Mob: Dynamic (2 x 8H)
  4. 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
  5. 400m (alt. 50m skip, 50m walk)
67

Sorry double post…

68

Still training?

69

Yes…

70

not posting…

71

Haven’t had time…

72

Week of February 14, 2011
Monday

  1. 5’ Mobility Jog
  2. Dyn. Flex: Merrill (5x)
  3. Sprint Dev: Pai Mei (1 x 30m)
  4. Buildups: 2 x 30m
  5. SSE: 70m, 60m, 2 x 50m/ 5’
    rest
  6. 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
  7. MT: OHB (8x)
73

Tuesday

  1. Short Warmup A
  2. Static Flex: B
  3. Dynamic Flex.: Cole (10x)
  4. Sprint Dev: Bill (2 x 30m)
  5. Ext. Tempo: 4 x (15 sec, 30 sec) w/ 45 sec
    b/t rep; 2’ b/t sets
  6. General Strength: Extended (30 sec on / off)
  7. 400m (alt. 50m skip, 50m walk)
  8. 5 Choice Stretches

Wednesday

  1. 5’ Mobility Jog
  2. Dyn. Flex: Graham (10x ea)
  3. Sprint Dev: Bride (2 x 30m)
  4. Buildups: 2 x 30m
  5. MaxV: 5x (30m sub-max run + 20m fly
    @ 100%) w/ 4:30 rest
  6. Weights:
    a. Hang Clean: 5 x 3; use
    countermovement
    b. Superset:
    i. DB Bench Press: 3 x 6
    ii. Sit Position Pullups: 3 x
    10
    c. Step-Ups: 4 x 5 ea @ 50% squat
    max
  7. MJ: Stiffness Jumps (3 x 10)
74

Thursday

  1. Long Warmup
  2. Static Flex: A
  3. Sprint Dev: Hatori (1 x 40m)
  4. Hurd Mob: Static (2 x 8H)
  5. Ext. Tempo: 10 x 50m buildups w/ walk
    back recovery
  6. General Strength: Ringo (15x ea)
  7. 400m (alt. 50m skip, 50m walk)
  8. 5 Choice Stretches
75

Friday

  1. 5’ Mobility Jog
  2. Dyn. Flex: Cole (5x)
  3. Sprint Dev: Pai Mei (1 x 30m)
  4. Buildups: 2 x 30m
  5. Acc Dev: 2 x (35m, 30m, 25m) w/ 3’ rest b/t
    reps; 5’ rest b/t sets (blocks)
  6. Weight Lift:
    a. Power Clean: 3 x 2; 2x 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
    iii. Crescent Trunk Twists: 2 x 10 + 10
  7. 400m (alt. 50m skip, 50m walk)
76

Saturday

  1. Short Warmup A
  2. Dynamic Flex.: Merrill (10x)
  3. Sprint Dev: Bride (2 x 40m) + 10m sprint
    off
  4. SSE: 150m 3 x 120m w/ 5m run in w/ 6-7’ rest
  5. General Strength:
    a. Yolanda (8x)
    b. Pillar (12x)
  6. 400m (alt. 50m skip, 50m walk)
  7. Static Flex: B
77

Week of February 21, 2011
Monday

  1. 5’ Mobility Jog
  2. Dyn. Flex: Merrill (5x)
  3. Sprint Dev: Pai Mei (1 x 30m)
  4. Buildups: 2 x 30m
  5. SSE: 75m, 65m, 55 from blocks w/ 6’ rest
  6. Weights:
    a. Clean: 3 x 2; 4 x 1 @ 85+%
    b. Complex:
    i. Squat: 4 x 4 @ 65, 70, 75,
    80% …stand up as fast as
    possible
    ii. Hurdle Hops: 4 x 5H
    e. Bench Press: 3 x 5 (heavy on last)
    f. RDLs: 2 x 8
  7. MT: OHB (8x)

One day closer!!!

78

Tuesday

  1. Short Warmup A
  2. Static Flex: B
  3. Dynamic Flex.: Cole (10x)
  4. Sprint Dev: Bill (2 x 30m)
  5. Ext. Tempo: 3 x (15 sec, 30 sec) w/ 45 sec
    b/t rep; 2’ b/t sets
  6. General Strength: Extended (30 sec on / off)
  7. 400m (alt. 50m skip, 50m walk)
  8. 5 Choice Stretches
79

Wednesday

  1. 5’ Mobility Jog
  2. Dyn. Flex: Graham (10x ea)
  3. Sprint Dev: Bride (2 x 30m)
  4. Buildups: 2 x 30m
  5. MaxV: 4x(30m sub-max run + 25m fly
    @ 100%) w/ 5’ rest
  6. Weights:
    a. Hang Snatch: 5 x 3; use
    countermovement
    b. Superset:
    i. DB Bench Press: 3 x 6
    ii. Sit Position Pullups: 3 x
    10
    c. Dynamic Step-Ups: 4 x 5 ea @
    45% squat max….use low box,
    slam foot down on box and drive
    through
  7. MJ: Stiffness Jumps (2 x 10)
80

Friday

  1. 5’ Mobility Jog
  2. Dyn. Flex: Cole (5x)
  3. Sprint Dev: Pai Mei (1 x 30m)
  4. Buildups: 2 x 30m
  5. Acc Dev: 6 x 30m from blocks w/ 3’ rest
  6. Weight Lift:
    a. Power Clean: 5 x 2; last 2 @ 75%
    (finish with 1 front squat on 2 of
    the sets)
    b. Superset:
    i. Pullover-to-Turkish Situp:
    3 x 8
    ii. Reverse Lunges: 2 x 6 + 6
    iii. Crescent Trunk Twists: 2 x 10 + 10
  7. 400m (alt. 50m skip, 50m walk)