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Tuesday:
Warmup Jr
Sled: 3x50 230/5 (right leg still an issue - got better with 2nd set)
Skip/Bound circuit 2x7 each leg
Sled: 3x50 230
MB: x5 (hop ohb, ohb, hop blf, blf)
Second block of long sled pulls, solid strength endurance work. Sled work actually felt pretty easy esp when comparing to the first session about one month ago.
Thursday:
Warmup S
2(30; 4dist skips; 4bounds; 4str leg bounds; 30) timed
MB: x5 (ohb, blf)
Snatch deadlifts 3x3
Db rev lunge 2x5
Weighted neutral grip pullups 4x5
Db bench press 3x5
Nautilus glute drive 3x10
Week 2:
Sunday:
Warmup S
3x30; 3x40 timed
Jumps for distance 5x5
Bench press 5x5
Back squat 5x2
Rdl 3x5
Db support row 3x10
This week I am doing 700m of sprint work, 157 jumps, and 26 throws. Ran 6 sprints was only able to get times on 3 - improvement of 0.02 since testing/deload week (fastest I ran since summer of 2018). The weights were a different story - I had to decrease overall squat load because it was not going to happen today. Going to put in a solid week of training and see can I bring those times down even more next Sunday.
How long does a workout like that take you?
Nice.Quote:
Originally Posted by RB34
Which one of the 3 timed reps did you get the .02 improvement?
Did it feel any different?
How long do you rest after your sprint w/o and begin the weights?
I was able to get 2 of the 30s and only 1 of the 40s - second sprint was the fastest. To be honest - didn't feel much different to how things been feeling lately. My first sprint was 0.09 faster than previous week first sprint and didn't feel much different. I took 3-5mins btw the sprints and about 20mins before I started the weights. The goal is 3.9ish - 30m from the touchpad should give me a solid start to the season. Right now I'm doing 2 track days and 1 grass speed session - gonna be interesting next blk once I start 3 track sessions.
Side note - my lower back is so damn weak and it's fired from the squats.
70-90mins......Quote:
Originally Posted by vision1
That lifting alone would take me 60 mins
Do those sets include warmup sets?
I find my sprint + lift sessions are never shorter than 2 hours.
Tuesday:
Warmup Jr
Sled: 3x55 3/6
Skip/Bound circuit 2x6 each leg
Sled: 3x55 3
MB: x4 (hop blf, blf, hop ohb, ohb,)
Just a lil strength endurance work. I have come a long way with this session - easy runs esp. comparing to where I was a month ago.
Thursday:
Warmup S
2(40; 3dist skips; 3bounds; 3str leg bounds; 40) 1set: video 2set timed 0.07 slower from 1st session (not bad)
MB: x5 (ohb, blf)
Snatch deadlifts 4x2
Db rev lunge 2x5
Weighted neutral grip pullups 5x5
Db bench press 3x5
Nautilus glute drive 3x10
The main purpose of timing the runs today is mainly for data - I want to see how much drop off I am having between the first and third speed sessions. If the drop off is huge I would consider dropping back down to two speed sessions - so far, the drop off has not been much. Starting next week, I will move all direct hamstring work to 8-12 reps with submax loads because my lower hamstring tendons are getting irritated from the sled pulls and maybe the heavy rdls. The 8-12 range seem to work well in the summer 2018 - it is worth a try. Also adding Russian leans back into the program because they seem to keep my hamstrings healthy 2-3 sets x 3-5reps twice weekly.