Thursday, January 30, 2014
Pretty much took my body to its limit, my 30m times bottomed up after the fifth run, which was kind of funny considering how the first four were pretty okay. When I hit a 3.94 I was thinking I might even be in pb territory. Tomorrow is off, Friday will be a general strength day, Saturday a little light jumping (technical) and Sunday off. Hopefully I will hit a 30m pb on Monday
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
6x30m acels (3.99, 3.99, 3.97, 3.94, 4.04, 4.02)
Bounds 5x5
Hops 3x5
Depth jumps 2x10@30in
Squats 1x3@315, 2x3@335
Romanian deadlifts 3x5@245
Bulgarian split squats 3x5@155lb's
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
6x30m acels (3.99, 3.99, 3.97, 3.94, 4.04, 4.02)
Bounds 5x5
Hops 3x5
Depth jumps 2x10@30in
Squats 1x3@315, 2x3@335
Romanian deadlifts 3x5@245
Bulgarian split squats 3x5@155lb's
Tuesday, January 28, 2014
This wasn't supposed to happen. I wasn't supposed to tie my personal best on the seventh run of the third straight hard day. But hey, I'll take it! You're physiology doesn't lie, I guess sometimes the inhibition is mental. I feel great right now, I am run down from a lot of hard training but my body is holding up better than I could have hoped. There is definitely a big personal best on its way.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
9x30m (3.96, 3.96, 4.01, 3.96, 3.99, 3.95, 3.90, 3.93, 3.96)
Bounds 5x5
Hops 3x5
Depth jumps 2x10@ 27in
Hang cleans 5x3@205lb's
Jump squats 4x3@115, 4x3@125
Get-ups 3x3@10lb's
Mobility
I think... My knee may be pretty much healed. During today's session I began to realize that I've been doing depth jumps/hops nearly every day without pain. I'm starting to feel the accumulation of this hard block of training but I'm hoping to hit a 30m pb after deloading on Thursday (testing on Monday).
My left lower soleus area was tight but nothing that was really a factor in the workout. I know exactly what is from, the way my left foot collapses when I run. Conciously trying to fix the mechanics will hopefully remedy it.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
8x30m (4.02, 3.98, 3.96, 3.98, 3.99, 3.97, 3.99, 4.01)
Bounds standing 5x5
Hops standing 3x5 (Each side)
Depth jumps 27in 2x10
Power cleans 1x3@225lb's, 1x3@230lb's, 3x3@235lb's
Mobility
Friday, January 24, 2014
Pretty drained from squatting yesterday, cut the volume since the times were so slow, as expecting. Not quite sure what the plan is for tomorrow, but I will be repeating the same pattern as this week again on Sunday then take 3/4 days off.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
4x30m acels (4.01, 4.02, 4.01, 4.06)
Bounds 5x5
Hops 3x5
Depth jumps 3x8
Jump squats 8x3@115lb's
Single legged get ups 3x3@10lb's
Mobility
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Canadian Junior Championships 2011
Third place 13.84m
