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  1. Replies
    552
    Views
    49,058

    Re: RB34 Training Journal

    Wednesday: 320
    Warmup B
    2(2x30sled; 2x50no) timed
    MB x3 (ohb, blf, height)
    Bench press 3x5x92.5% of 5rm
    Spoto press 3x5

    I had to drop all lower body work today, wasn't in me to do any...
  2. Replies
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    Re: Master Sprint Times

    I had a debate with another young coach on youtube. He said Charlie stuff is good but outdated... I don't understand why coaches want to use all these silly looking drills.. I remember Charlie...
  3. Replies
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    Re: Master Sprint Times

    My friend ran last weekend... I didn't even check the fees etc so I didn't know all the details... Can't be anymore expensive then Canada next year?
  4. Replies
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    49,058

    Re: RB34 Training Journal

    Week 3:
    Monday:
    Warmup C
    MTP 3x5x92.5% of 5rm
    Clean pull 3x5x92.5
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10
    Neutral grip chinups 3x5
  5. Replies
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    Re: Master Sprint Times

    How you know? When you say a lot do you mean many of the top one's? Canada this yr or next yr?
  6. Replies
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    Re: Master Sprint Times

    http://finishtiming.trackscoreboard.com/#/results/meet/201900312/event/139/Final

    Impressive 200's.
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    Re: Master Sprint Times

    http://finishtiming.trackscoreboard.com/#/results/meet/201900312/event/123/Final

    Another solid performance 11.78.
  8. Replies
    552
    Views
    49,058

    Re: RB34 Training Journal

    Week 2:
    Monday: 280
    Warmup B
    2(2x30sled; 2x40no) timed
    MB x3 (ohb, blf, height)
    Back squats 3x5x90% of 5rm
    Rev lunge 3x5
    Bench press 3x5x90
    Spoto press 3x5
  9. Replies
    552
    Views
    49,058

    Re: RB34 Training Journal

    Saturday:
    Warmup W
    Rower 6(60on/2off)+Abs
    Bodybuilding work 2x12
    General strength: Extended 30s
  10. Replies
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    1,271

    Re: Master Sprint Times

    http://finishtiming.trackscoreboard.com/#/results/meet/201900312/event/120/Final
  11. Replies
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    1,271

    Re: Master Sprint Times

    I have a couple friends in this final.... Should be a good one...

    http://finishtiming.trackscoreboard.com/#/results/meet/201900312/event-start/120/Final
  12. Replies
    552
    Views
    49,058

    Re: RB34 Training Journal

    Friday: 200
    Warmup S
    2(40; jumps for distance 5x4; 40)+40 timed
    Pause squat 3x5x90% of 5rm
    Stepups 3x5
    Cg bp 3x5
    Incline 3x5x90

    Cooldown: Rev leg press 2x10
  13. Replies
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    1,271

    Re: Master Sprint Times

    Your box is full...
  14. Replies
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    1,271

    Re: Master Sprint Times

    http://finishtiming.trackscoreboard.com/#/results/meet/201900312/event/122/Prelim

    11.25 at 48 is solid.
  15. Replies
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    1,271

    Re: Master Sprint Times

    http://finishtiming.trackscoreboard.com/#/results/meet/201900312/event/120/Prelim
  16. Replies
    552
    Views
    49,058

    Re: RB34 Training Journal

    Wednesday:
    Warmup C
    MTP 3x5x90% of 5rm
    Clean pull 3x5x90
    Rdl 3x8
    Pendlay row 3x5
    Hip thrust 3x10
    Neutral grip Chinups 3x5

    Cooldown: Ab/Ad 2x20
  17. Thread: Browns

    by RB34
    Replies
    2
    Views
    114

    Re: Browns

    He's a great athlete!!! 6'4-6'5 270-280lbs freakish power!! I wouldn't even have him squatting at this point... Leg press, db split squats, db rev lunges, and maybe some belt squats.
  18. Replies
    552
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    49,058

    Re: RB34 Training Journal

    Tuesday:
    Warmup JR
    2x6x100 r30s
    Abs x100

    Died legs - snail pace so I decreased the rest to 30s. No soreness or tightness in the legs since I'm squatting twice a week.
  19. Thread: Browns

    by RB34
    Replies
    2
    Views
    114

    Browns

    https://www.youtube.com/watch?v=4TsyxR15HG8


    What's going on here?
  20. Replies
    552
    Views
    49,058

    Re: RB34 Training Journal

    Week 2:
    Monday: 280
    Warmup B
    2(2x30sled; 2x40no) timed
    MB x3 (ohb, blf, height)
    Back squats 3x5x90% of 5rm
    Rev lunge 3x5
    Bench press 3x5x90
    Spoto press 3x5
  21. Replies
    36
    Views
    1,271

    Re: Master Sprint Times

    He totally don't understand Charlie system. Over the years I have found so many coaches/athletes want to ref Charlie but have no idea how the system works. They try and ref Charlie to bring...
  22. Replies
    552
    Views
    49,058

    Re: RB34 Training Journal

    Saturday:
    Warmup W (20m incline walk, static/dym stretch)
    Rower 6(60on/2off)+Abs
    Bodybuilding work 2x15
    General strength: Extended 30s

    Wasn't motivated to train today but knew I needed to get...
  23. Noah Lyles Runs Fastest 200 Since Usain Bolt

    https://www.youtube.com/watch?v=xu3YLzFiD-Q
  24. Replies
    552
    Views
    49,058

    Re: RB34 Training Journal

    Friday: 180
    Warmup S
    3(30; jumps for distance 4x4; 30) timed (only got last 4 - timer issues on first 2)
    Pause squats 3x5x85% of 5rm
    Stepups 3x5
    Cg bp 3x5
    Incline 3x5x85

    Cooldown: Ab/Ad...
  25. Replies
    36
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    1,271

    Re: Master Sprint Times

    Now the story makes sense....
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