Easier today.. thank god haha

Weight room:
5 minute bike
Hang clean and press:
Barx4
95x2x4
105x2x4

Snatch:
Bar x4
65x2x4
75x2x2

1a. Front row x6
1b. Dumbbell bench x6
3 sets

2a. Calf raiser x10
2b. Quad raiser x10
2c. Hanging leg raises x10
3 sets

3a. GH banded abs x25
3b. Stability ball sit ups x25
4 sets

Stability ball V ups x25
90s plank

Track:
AM warmup
800m tempo
Full dynamic hurdle mobility x2
Skip/jog cool down

A little chill time before class and that's it!

Ladders

Chant 2
2x60m build ups
Ladders!
300 @ 48 seconds
2 min rest
200 @ 32 seconds
2 min rest
100 @ 15 seconds
6 min rest
300 @ 45 seconds
2 min rest
200 @ 29 seconds
2 min rest
100 @ 14 seconds
8 min rest
2x100 @ 15 seconds
90s rest
200 @ 30s
90s rest
2x100 @ 14 seconds

General strength with 5kg med ball:
Good mornings x10
Mountain climber x20
SL Good mornings x20
Mountain climber out x20 Prisoner squat x10
Low crawl x20
SL squat x20
Forward lunge x10
Backward lunge x10
Side squats x10
Partner exchange x20
Forward kneeling throw x10
Backward kneeling throw x10
Axe chops x10

2 lap cool down

IM day again

Comp warm up
IM workout today.

Special hurdle mobility x3
Starts to the first hurdle x3
Startis to the second hurdle x2
2x250 hot over hurdles
I ran these in 34 each! Yay!!! That means all I have to do is come back in the 150 under 25 to run sub-60. That's not even hard. :)

Running blind

Chant 3
Special hurdle mob x3
16 x100m over hurdles
90s rest between each one

General strength:
Donkey kicks x20
Straight leg fire hydrants x20
Straight leg donkey kicks x20
Low crawl x20
Prisoner squat with med ball x10
Good morning with med ball x10
Partner exchange x20
Kneeling forward throw x10
Kneeling backward throw x10
Lunge and twist with med ball x20

Recovery day

Simple day today after testing the past two days.
45 minutes on the elliptical. Kept it fast.

Testing day 2

Comp warm up
3x60m build ups
2x30m fly
4x Back shot
3x standing triple
600m hot!

I know my 600 was 1:43. I'm happy with that. Flying 30's were around 3.5

I am coming back! Almost there!

Testing day 1

Comp warm up
2x30m
2x standing long jump
2x forward shot
2x5 bound
150 hot
2 lap cool down

I'll get my results after tomorrow. Coach said they were good though.

It's Friday I'm in love!

Weights:
Squat:
Bar x4
Added purples
Bar x4
95x4
Added black minis
95x4
105x4
Added blue minis
115x4
125x2
135x2x2

Trap bar dead:
Added purples x4
135x4
155x4
Added blue minis
155x4
Added black minis
165x2
175 x2x2

1a. Glute ham x10
1b. Kettle bell clean and press x12
3 sets

2a. KB step ups x10
2b. Stability ball bridge x30s
3 sets

3a. GH sit ups x25
3b. Pull ups x10
4 sets

Foam rolling and nap time. :)

Thursday I don't care about you

Swimming today!

In the pool:

20 laps the length of the pool. I did 2 at a time with a minute between each set.

10 minutes of kick-boarding. No stopping!

I had a guy at the pool tell me that I was more cut than him and asked how I did it. Hahahahaha

Yay me!

Tuesday's grey and Wednesday too.

My team is leaving for conferences today.. Next year...

Chant 3
4x8 hurdle hops both dynamic and static

I did about 25 hurdle drills and a bunch of run throughs

5x80m sprint float sprint.

2 lap cool down.

Pretty much a fast day all around!

Off to the Dr. Again. Soon I will be all healed.

So here I go.. ;)

Sand warm up
General strength with med ball:
Burpees x15
Good morning x15
Mountain climbers in x30
SL AM's x20
Star jumps x15
Mountain climbers out x30
Bunny hops forward x10m
Bunny hops backward x10m
Low crawl x30
Prisoner squat on box x20 Partner exchange x30
Hammer throws x30
Axe chops x15
Lunge jumps x15
Lateral twists x30

Alternated 100m and 200m sprints. Really worked on form. Did 12 total runs.
100m x6
200m x6

I don't care if Monday's blue

Track:
Comp warm up
Hop hop throw forward and backward x4
Dynamic hurdle mobility
400m IM workout:
2x250 over hurdles with 6 mins rest
Full recovery
150 hot

2 lap cool down

Weight room:
20m easy easy on bike
Squat:
Bar x4
135x4
155x4
175x4
185x2
205x2x2

Clean and press:
95x4x4

Forward lunge:
65x8
85x8
95x8
105x3x4

1a. Glute ham x10
1b. Banded good morning with blue x10
4 sets

2a. Split squat with 25 x10
2b. Hip raiser x10
3 sets

3a. Hanging leg raises x10
3b. Running abs x30s

IM with Mellow!!

Brought Mellow to the track.

Warm up was finding a way to wear him out.

Full hurdle dynamic workout x2

4 laps around the track 100m at a time.

Alternating hurdles and flat 100's.

Kept these around 14s.

90s rest between each

Then off to watch some football!!

Weight room

Chant 3

Squat: (Fast!)

Bar x5

135x4

155x4

165x4

185x3x2

Clean and press:

95x4x6

Forward Lunge w/ bar:

65x8

85x8

95x8

105x3x2

1a. Glute ham x10

1b. Hip raiser x10

4 sets

2a. Quad raisers x10

2b. Single Leg squat on box w/ quarter over head x10

3 sets

3a. GH banded abs x25

3b. SB sit ups x25

4 sets

4-way leg raises x3x10

Intermediate work

Weight room:
Warm up
Hang clean:
95x3x4
105x3x2

Push press:
85x3x4
95x3x2

Step ups:
85x3x8
95x3x4

1a. Walking lateral twist x10m
1b. Side benders x12
3 sets

2a. Hanging leg raises x12
2b. 4-way banded leg raises x6
3 sets

Abs with the team

Rope stretch and foam rolling.

Track:
Chant 3
Special hurdle mobility
400m IM workout:
Starts x3 to hurdle 1
X2 to hurdle 2
X1 to hurdle 3

2x60m hot

2 lap cool down

Running in some beautiful weather!!

It's in the 90's today.. I love it.

Track:
Sand warm up
General strength:
Good mornings x10
Mountain climber in x20
SL good morning x20
Mountain climber out x20 Prisoner squat x10
Low crawl x15
SL squat x20
Side squat x10
Russian twist x20
V-ups x10
Forward lunge x10
Backward lunge x10
Lateral twist x20
Partner exchange x20
Kneeling front throw x10
Kneeling back throw x10
Hammer throws x20
These were all with a 5kg med ball

100m front shot
100m back shot
100m front loader

4 laps around the track 100 m sprints at a time with hurdles. 90s rest between each one. 2he hurdles were alternated so it went straight with hurdles curve without straight with curve without and then switched on the next lap. Really good workout.

Some truly max effort

Track:
Comp warm up
60m sprint x2
2x250 hot!! (I hit these at a 56 pace. And ran the same exact time in both... Tell me that's not awesome! You can't.)

((To clarify: 56 pace does not mean 56 seconds to finish the 250. It means a 56 second 400. Sorry for the confusion))

Weight room:
Squat:
Bar x4
135 x4
165 x4
185 x4
205 x2
225 x2
245 x2
255 x1
275 x1

Trap bar dead:
Bar x4
135 x4
155 x4
185 x4
215 x4
225 x2
245 x2
255 x2

Bench:
Bar x4
95 x4
105 x4
115 x4
120 x2
125 x2
135 x2

1a. Front row x6
1b. Quad raiser x12
3 sets

2a. Hip raiser x12
Lateral twist x12
3 sets

Some rope stretch and foam rolling and that's a wrap! I feel awesome today!

Happy Easter!

Yesterday I had a 45 minute run on the elliptical. I kept it fast and uphill.

Today--I did some general strength in the garage

Hit the bag for 3x1 minute

Off to work.

Eat some eggs and chocolate and peeps!

I won't, but you should!

Miss my team. Wish I was in Florida with you!

Good Luck to my teammates. Competing at the University of Florida this weekend. Wish I could be there! Only one more year until I am back in action.

At the track:

Comp warm up

Hurdle mobility

100m hurdles:

1st hurdle x5

2nd hurdle x5

Sprints:

400m x4--Kept these around 64s.

Garage workout!

Complexes...kind of:

1a. Dips x10

(The rest are all with the bar--no putting it down!)

1b. Front squat x10

1c. Shoulder press x10

1d. Lunges x10

1e. Good mornings x10

1f. Shrugs x10

1g. Curls x10

1h. Snatch grip sit ups x10

1i. Floor press x10

4 sets

Now that whatever this Van Damme movie is...is over--I am going to the beach! Yay almost summer time!!

Some bands and chains in my life!!

Trap Bar Dead:
Bar x 5
Add purplex5
95x4
115x4
Add mini x4
125x4
Add minix4
135x3x4

Bench:
Barx5
Add chains x4
65x4
Add chains x4
85 x3x4

1a. Kb push up with row x10
1b. Step up with Kb x8
4 sets

2a. Kb Lunge exchange x8
2b. Glute ham x10
4 sets

3a. Kb clean and press x10
3b. Goblet squat x6
4 sets

4a. Glute ham abs x25
4b. Hanging leg raises x10
4 sets

To the beach!!