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Friday: EMS/pulse mode 15mins each

Saturday: 40/5/16
Warmup BJ
2x20 (blk)
ohb x5
Stiffness jumps 2x8

Didn't feel great until I got to the stiffness jumps. The best the stiffness jumps felt...

Wow. You can't let the betting control you!!! I'll be back at it on Sunday.. I hate I'll be missing the conference championship games because bama is in serious trouble.

1: ga
2:mich
3: cinn...

Too much overspeed?

Time for some reflection… I think overall I have come a long way since the summer of 2020. I remember starting prep in the summer of 2020 coming off a 7-month injury layoff hoping to compete in the...

Wednesday: 130
Warmup B (weather 58)
4x20(blk); 1x50 (25) 3pt
Power clean 3x1x265

Kept the one long sprint at a 25m intensity limit. Track session started out a little flat - I'm thinking...

Tuesday:
Hip mobility
Incline tread walk 15mins
MB wall throws: x375
GS: Shola 20/20

Low impact recovery session - exactly what the body needed. #fatiguemanagement

Week 5: MEET PREP
Monday: 240
Warmup S (weather 39)
4x30(blk) r2; 2x60 3pt r4 (30)
Power clean 3x2x235
Back squat 2x1x315

Stimulate!!!!!! All speed work was done at submax intensity - using...

My body just starting to feel somewhat normal. Tuesday workout was harder than it looked on paper. The bottom of my feet been tight each morning this week - I decided to get them massaged today. The...

PM weights:

Hurdle mobility 2x10
Power clean 3x2x225
Back squat/rock jump x3 2x3x315
Glute drive 2x5 405
Db support row 3x8

It's time to rest and get a couple massages over the next 6 days....

Thank you!!!

Thank you!!!

Tuesday 330
Warmup S (stiff jumps/sl bounds) (weather 45)
4x30b; (short speed endurance) >80b-70b-60b r4-7

Weights later tonight. Update later.

Before I get into the training stuff, I want to thank my wife and son for allowing and supporting me throughout this journey. Most people my age can’t do this because of health or family obligations....

We already went big on clemson over wake... We have big cash on kstate over baylor. If kstate win - extra PHAT on utah over oregon tonight.

Saturday:
Mobility A/C x10
GS: Willie 8x
GS: Spencer 12x

Steam room recovery session.

Blend - High end accel/Low end max velocity session

Friday: 280/9
Warmup S (weather 45)
2(40fly; fef; 40fly) 15m accel zone/20-20-20
Block work (tech) 10mins
Cooldown: 3x100 (barefoot)...

This is what we got over these next 3 sessions.



Fri: Blend work – high end accel/low end max velocity

Sat: Recovery work

Tue: Deload: Double day – AM/Speed 6x60 PM/Wts

Wednesday: 160/36
Warmup B (weather low 60s)
2x40; 3bounds; 3lunge jumps; 3str leg bounds
40; plyos; 40 timed
MT: x5 (ohb, blf) no throws shoulder
Cooldown: 6x50 (barefoot)

My legs felt good...

Tuesday:
Mobility A/C x10
Upward leg raise 2x12
Russian lean 2x3
Stand hip flex 2x8/3s hold at top
Hip flexion 2x15
GS: Shola 30/30

Recovery...

Shoulder is sore this morning - going to ice several times throughout the day and cont. to hammer my rehab exercises. If the weather is nice tomorrow night I'm going to get juiced up and try to lay...

Return from a 2 week vacation: 30m progression over the past several weeks:


Week 1:

Mid 50's: 4.14 with one arm



Week 2:

Week 3:
Monday: 280/720/9/54/10
Warmup S (weather 42)
Short speed endurance: 4x70 r4-5 timed (fastest 416)
Cooldown: 3x100 (barefoot)
Power clean 5x1x90+ 295
Back squat/rock jump x3 3x1 425...

Shoulder was bugging this weekend. This is a huge week of training - final loading week and I want it to be tough!!! Suppose to be high 40's tonight but I'm looking to get better!!!

Saturday:
Mobility A/C x10
GS: Willie 8x
GS: Spencer 12x

Recovery...

Blend - High end accel/Low end max velocity session:



Friday: 260/9
Warmup S (weather low 60s)
2(35fly; fef; 35fly) 15m accel zone/20-20-20
Block work (tech) 10mins -
Cooldown: 3x100...