Mon: 210
Warmup C
3x30 3pt
2x60 (30) 3pt
pc 3x2x225
bs 2x1x405
bp 4x250 3x265 2x285 1x300
overall good workout, took 4 advil before the workout so my foot wouldnt hinder the workout.
Tue:
Warmup W
tread walk 15min
Wed: 80
Warmup C
4x20 3pt
pc 3x1x225
bp 3x235 2x250 1x275
i knew it… NICE job.
Do the good training and the fitness/speed will stay during times like these.
Are you able to do any water running with a float vest on? be good for your Tempo etc, keep off the foot that bit more and still give you the workout.
Thur: rest and very busy day, trying to get ready for the meet, work, planning for my louisiana trip to visit my grandma on sunday.
No i havent, but i have been during incline treadmill walks.
Fri: 40
Warmup W
3x20 blk
throws 10-11x
overall good neural workout; first 2 starts were high int and the last one was more of a pop up. gonna try and get a nice hair cut later today and get mentally ready for my last indoor meet before heading outdoors.
Today was a great day for my family after everything I been through this season 2 hammy pulls in less then a month, foot and back injuries I’m very happy with my 6.80 I know I could have done much better under diff circumstances this year but its time to move on to outdoors and try to stay injury free.
My younger bro previous pr was 6.58 and today he ran 6.52 he told me he could have gone much faster! He said after seeing his time he was kind of disappointed bc he knew he had 6.48 in him today, he also said he race against one of the top 5 runners in d3 which helped a lot.
I would like to thank the guys who have helped me and bro with our training esp. Mort, Davan, and Ikh along with many others.
Nice job out there. 6.80 is fast. What’s your PB @ 60M?
Good job man, way to come through this season after the obstacles in your way.
Trying to pm you but your box is full. I’m about to go home from work.
sorry…
Alrite guys I had my third hammy injury a couple weeks ago which make three in three months. When the injury first happen I had plans to follow my previous rehab plan which had me during speed work by day 9 or 10 but the injury didn’t let that happen, I wasn’t able to step up the intensity till mid this week.
TIME LINE:
March 8: 60m 6.80
March 9-17 didn’t do jack shit, vacation
March 18: first day back, injured hammy for third time in three months
March 19-april 4 rehab 17 days
Tue: Got injured 180
Warmup C
2x30 face down
2xflying 30-30
wed
Wed:
bp 6x2
pullup 5x5
thur rest
Fri:
bp clusters 3x4x1
db bp 2x
row 3x5
core
sat:
bike 20min
bw squats 2x20
band sq 2x10xbar
rdl+band gm 2x10x135
gh 2x10
pullups 30x prison style
core
Mon:
Warmup C
2x10x10 70%
throws 6x5
pc 4x2x205
bs 3x2x315
bp 4x75 3x80 2x85 1x90
rdl+pullups 3x10 3x4
Tue:
Warmup W
2x5x100 45sec
hurdles 5mins
Wed: 75-85%
Warmup C
3x5x15
throws 4x5
pc 4x2x225
bs 2x2x365
row+gh 4x5 4x10
Thur:
Warmup W
8x150 2min
hurdles 5mins
Fri: 75-85%
Warmup C
2x5x20
throws 3x5
Fri:
pc 4x1x245
bs 2x2x385/405
bp 5x70 4x75 3x80 2x85
pullups 3x4
Mon: resume normal training but I couldn’t!
Warmup C
2x5x20 80-85%
pc 4x2x225
bs 3x2x405
bp 4x75 3x80 2x85 1x90
row+gh 3x5 3x8
Tue:
Warmup W
6x200 walk 200
Wed: 90-95%/215
Warmup C
3x15 pushup
3x15 face down
3x15 falling
2x flying 20/20
pc 4x1x245
dj 8x3
pullups+rdl 3x4 3x5
Thur:
Warmup W
5x200 walk 200
Fri: 90 95%+
Warmup C
1(20-40-30)
throws 5x
Sat: race: event 400
I enter into the meet Monday but really wasn’t going to run, and that’s why I did the depth jumps on wed bc I felt like I needed to stim my CNS, woke up this morning and got the bug to race after the tempo session went well on thur!
Shame about injury! Get out of race pain free. 
NO doubt!!!
Mon: still very sore, speed was submax, felt strong in weightroom but kept loads lite.
Warmup C
2x20 face down
2x20 pushup
3x efe
2x60 (25)
pc 4x2x225
bs 3x2x365
bp 3x2x275
lat pd+sdl 3x6 3x8
Tue: still sore/stiff.
Warmup W
tread walk 20min
Wed: piriformis was tight, didnt feel strong in weight room. 520
Warmup C
2x20
2x3x80 (15) walk/10min
pc 4x1x245
bp 2x2x245
pullups+rdl 3x10 3x5
Thur:
rest
Fri: felt very good!! 330
Warmup C
3x30 3pt
4x60 (25) 3pt
throws 10x
pc/chins 4x2x205 / 4x8
bs/rdl 3x2x385 / 3x5
core 100-150x
I will take this weekend off and compete next week in the 200.
Mon: 300
2x30
4x60 (25)
pc 4x2x225
bs 2x2x405/415
bp 1x275 1x295 1x315
lat pd+rdl 3x6 3x5
warmup for sq: 225x3/275x1/315x1/365x1
very good workouts today, the sprints felt nice and relaxed esp the 60’s, the weights also went well hitting a very easy 315 on the bp. I am slowly getting back my speed and i should be able to bust a good time towards the end of my season.
Tue:
Warmup W
tread walk 15min
core 100+
nice easy workout today hope to have a nice SE workout tomm.
do you do tempo runs?
i usually dont inseason bc i am a bigger sprinter after today maybe i should bc i weighed in at 205 thats dam near10lbs in a couple days.
If you don’t mind, I also think you should.