Run Fast Are Die Trying

RB34 · August 15, 2011, 8:05pm

Thur:
deadlift 3x5x355
pull thrus 3x10

Fri:
tempo 2x4x100

Sat-Sun: REST

Mon: Business trip in Texas - too busy to train

RB34 · August 16, 2011, 5:34pm

Tue:
squats 3x7x60%
bench 3 easy sets
rows 3x8
hypers 3x8

RB34 · August 17, 2011, 8:37pm

Wed:
2x4x100

Training mate: 2x4x100+cooper test

RB34 · August 18, 2011, 11:00pm

Thur:
deadlift 3x7x305
pullups 2x8
pull thrus 2x10
bench couple easy sets

RB34 · August 20, 2011, 2:03am

Fri:
2x4x100

RB34 · August 28, 2011, 11:07am

Normal workouts Mon-Thur - time to chill and get fatter over the next 9-10days. I had to make minor changes to my plan since I’m starting a couple weeks later then I expected. Currently I’m tweaking the first 4wk block:

Mon: Hills/Jumps/LB/abs+glute act
Tue: Throws/Tempo/UB+static abs
Wed: Gs circuits
Thur: Hills/Jumps/LB/abs+glute act
Fri: Throws/Tempo/UB/static abs

Speed volume will range from 200-360, tempo 600-1000.

RB34 · September 5, 2011, 12:23pm

Week 1:
Monday: 240
Warmup W
Hills: 3x4x20 wb/3:30
W. seated box jump 2x4
Midthigh box jump 2x8
Clean pull 3x8x205
Squats 3x10x265
Db bul squat 3x10
Hypers 3x10
Glut Act 2x10
Abs x100

RB34 · September 6, 2011, 8:27pm

Tuesday:
Warmup Z
Ohb+Blf+Height 2x3
2x3x100 60/3mins
Abs Extended 20/20
Bench 3x10x170
Horz pull 3x10
Vert pull 3x10
Db jm press 3x10

RB34 · September 7, 2011, 7:21pm

Wednesday:
Short Warmup
Yolanda x8
Pillar x10

Yolanda:
Speed pushups
Prisoner squat
v up
push up clap
rocket jump
hypers
bridge
dip
russian dance
l over
swimmer
hindu pushup
burpee

Pillar:
v up
crunch twist
hyper
leg toss
flutter kick
bridge
l over
side up
hyper twist
chinnies
l up hip lift
hip ext
leg slide
rollup

RB34 · September 8, 2011, 8:08pm

Thursday: 300
Warmup C
Hills: 3x5x20 wb/3
2x(3e dist skips, alt bounds, 2e broad)
Snatch pull 3x8x160
Front squat 3x10x185
Split squat 3x10
Rdl 3x10
Glute Act 2x10
Abs x100

RB34 · September 10, 2011, 10:54pm

Friday:
Warmup Z
Ohb+Blf+Height 2x3
2x4x100 60/3mins
Military press 3x10x110
Vert pull 3x10
Horz pull 3x10
Pushdowns 3x10
Abs Ringo 20/20

Linas · September 11, 2011, 7:27am

Is it your tempo 2x4x100m? Are you training only for fun?

RB34 · September 11, 2011, 8:11am

Yes. Yes…

RB34 · September 12, 2011, 8:54pm

Week 2:
Monday: 300
Warmup W
Hills: 3x4x25 90/4
Squats 3x10x290
Clean pull 3x8x210
W. seated box jump 2x5
Midthigh box jump 2x9
Db bul squat 3x10
Hypers 3x10
Glute Act 2x10
Abs x100

RB34 · September 13, 2011, 9:31pm

Tuesday:
Warmup Z
Ohb+Blf+Height 2x4
2x3x100 60/3mins
Bench 3x10x185
1a: Horz pull 3x10
Vert pull 3x10
1a: Db jm press 3x10
Abs Extended 25/25

RB34 · September 14, 2011, 9:42pm

Wednesday:
Short Warmup
Yolanda x8
Pillar x12

RB34 · September 15, 2011, 8:33pm

Thursday: 375
Warmup C
Hills: 5x25 90/4
(3e dist skips, alt bounds, 2e broad)
Hills: 5x25 90/4
(4e, 4e, 3broad)
Hills: 5x25 90
Snatch pull 3x8x170
Front squat 3x10x190
Split squat 3x10
Rdl 3x10
Abs x125

RB34 · September 17, 2011, 5:26pm

Friday:
Warmup Z
Ohb+Blf+Height 2x4
2x4x100 60/3mins
Military press 3x10x115
Vert pull 3x10
Horz pull 3x10
Pushdowns 3x10
Abs Ringo 25/25

RB34 · September 19, 2011, 8:34pm

Week 3:
Monday: 360
Warmup W
Hills: 3x4x30 2/4:30
Squats 3x10x315
Clean pull 3x8x225
W. seated box jump 2x6
Midthigh box jump 2x10
Db bul squat 3x10
Hypers 3x10
Glute Act 2x10
Abs x150

Recovery/Testing next week. I hate these damn 10’s!!!

RB34 · September 20, 2011, 7:56pm

Tuesday:
Warmup Z
Ohb+Squat throw+Height 2x5
2x4x100 60/3mins
Bench 3x10x200
1a: Horz pull 3x10
Vert pull 3x10
1b: Db jm press 3x10
Abs Extended 30/30