Pre-meet tempo

Chant 2
Extended dynamic hurdle mobility x2
5x200m kept around 29-30 with walk-back recovery.
Front shot x100m
Back shot x100m
Front loader x100m

Abs with med ball 8x40

Getting excited for Saturday!

IM as usual.

Comp warm up

1 to hurdle 1

2 to hurdle 2

250H hot @ 35 s

7 minutes rest

150 hot @ 19s

This week is continuing to be kind of boring. I have to taper everything down. Meet is in 8 days!

I am looking for a 62.

626262626262626262 and I will be stoked.

No fun today.

Chant 2
300 @ 45
200 @ 28
100 @ 14
6 min
300 @ 44
200 @ 28
100 @ 14
90s rest between each run

General strength:
Russian twists x25
Hammer twists x20
Partner exchange x20
Kneeling front shot x10
Kneeling back shot x10
Bicycle crunch x50
Flutter kicks x50
All with 5kg Med ball.

Hey 100!!

The past couple days I have just been getting ready for the meet. Elliptical and bike and general strength.

Today:

Track:

Chant 3

6x front shot

6x back shot

3x starts to hurdle 1

4x60m blocks

1x80m blocks

2 lap cool down.

This week and next are going to be a little chill. Real meet soon. :P

Mock meet round 2 and lifting

Yesterday:
Mock meet at home. Didn't run as well as I wanted to. I just couldn't find the rhythm. I went 63. Came back after 12 minutes and went 19 high in a 150. I'm ok with it.

Today:
Weight room:
5 minute bike

1a. Hang cleans 95x3
1b. Jump pulls x4
5 sets


Forward lunge 95x4x8

RDL's 95x3x10

2a. Kettle bell swings x10
2b. Strict Turkish get ups x5
4 sets

3a. Lateral twists x10m
3b. Dumb bell throws x10
3 sets

4a. Side benders x10
4b. Hip raisers x10
3 sets

5a. Snatch grip sit ups x10
5b. Hanging leg circles x10
4 sets

More Abs and now to the beach with some cool people.

Mock meet round 2 and lifting

Yesterday:
Mock meet at home. Didn't run as well as I wanted to. I just couldn't find the rhythm. I went 63. Came back after 12 minutes and went 19 high in a 150. I'm ok with it.

Today:
Weight room:
5 minute bike

1a. Hang cleans 95x3
1b. Jump pulls x4
5 sets


Forward lunge 95x4x8

RDL's 95x3x10

2a. Kettle bell swings x10
2b. Strict Turkish get ups x5
4 sets

3a. Lateral twists x10m
3b. Dumb bell throws x10
3 sets

4a. Side benders x10
4b. Hip raisers x10
3 sets

5a. Snatch grip sit ups x10
5b. Hanging leg circles x10
4 sets

More Abs and now to the beach with some cool people.

Yesterday

Track:
Comp warm up
2x30m sprint
2x60m sprint
Hurdle drills
3x starts to the first hurdle

Mini meet again tomorrow!! Wish me luck.

I really rock.

Weigt room:
Warm up
Random complexed with the bar 2x10
Jump pulls 4x6

Floor press:
Bar x6
65x6
75x6
85x6
95x3x6

1a. Step ups x12
1b. Banded good mornings x10
3 sets

2a. Overhead lunge x10
2b. Plate twists x20
3 sets

3a. Banded face pulls x10 3b. Random abs x whatever I wanted
4 sets

Some more abs.
Lunch time!
Ciao!!

Hurdles and beach!

Track:
Brought Maui to the track. Warmed up with her.
Ok this workout is bananas..
100m curve
200m hurdles
100m straight
200m hurdles
100m straight
100m hurdles straight
100m curve
200m hurdles
100m curve
100m straight
100m hurdles curve
100m hurdles straight
100m straight
100m hurdles straight
90s rest between each.

General strength:
Burpees x20
Mountain climbers in x40
Good mornings x20
Prisoner squats x20
MC out x40
Donkey kicks x40
SL donkey kicks x40

Then to the beach with Maui, Joyce and Bailey all day!

Teenage Mutant Ninja Turtles

Weight room:
Warm up
High pull:
105x2x4
115x2x2

Push press:
95x2x4
105x2x2

Snatch:
75x4x2

1a. Delt raises x6
1b. Side benders x10
3 sets

2a. 4-way bands x10
2b. 3-way calf raises x10
3 sets

A ton of abs.

Track:
Chant 3
3xfirst hurdle
2x250 over hurdles
The first run was 35 the second was 35. Yay me!

Block work

Easy day today.

Comp warm up

5x60m sprints

Lots of block work.

Get at it tomorrow.

Friday...Funday...?

At the track:
Comp warm up
Hurdle hops:
Alternating static and dynamic 6x8
5x60m sprints out of blocks--working the start

2 laps

Weight room:
Snatch:
Bar x5
75x5x5

Squats:
Bar x5
135x5
145x5x5

Lunges:
Bar x10
65x10
75x5x10

1a. Deltoid raises x10
1b. Lat pull downs x10
4 sets

2a. Calf raises x10
2b. Side benders x10
4 sets

3a. Side squats x10
3b. Banded leg raises x10
3 sets

A ton of ab work.

It wasn't very fun.

Elliptical

Easy day today. 45 minutes on the elliptical and a whole bunch of abs.

Will probably spend the rest of the day playing in the ocean and running around like a crazy person.
I love you summer.

I think the best way to study for Spanish is to drink a margarita... Happy Cinco!

Weight room:
Hang clean and press:
95x5x4

RDL's:
95x4x10

1a. Pull ups x6
1b. GHR's x10
4 sets

2a. Single leg squat onto box with 25's x10
2b. Step ups with kettlebells x10
3 sets

3a. Walking lateral twist with 25 x10m
3b. Hip raises x10
3 sets

4a. Running abs on GH x30s
4b. Banded abs on GH x25
4c. Stability ball sit ups x25
3 sets

Track:
8x80m striders
Walk back recovery
Foam roll
Rope stretch

To the beach! Happy Cinco!!

Mock meet!

I had my first 400IM race today in a year! Ahhh! I was alone, it was pouring down rain, and IT WAS POURING DOWN RAIN!

But I still went out and ran a 63 like a straight up baller.

It feels good to be back.

Real meets coming soon!

Pre meet

Comp warm up
6x standing long jump
6x front shot
6x back shot
4x 60m sprints
Cool down
Ice bath! Oh yeah buddy.

Forgot to post them yesterday

Weight room:
Hang clean:
Bar x5
95x2x4
115x2x2

Dead lift:
Bar x5
135x4
185x4
205x4
215x2

Step ups:
Bar x5
95x4x4

1a. Db front raises x6
1b. Lat pull downs x6
3 sets

2a. Side benders x10
2b. Walking lat twist x10m
3 sets

4-way banded leg raises x3x10

3a. 30s plank
3b. Stability ball sit ups x25
4 sets

Then a bunch of abs holding a quarter.

Track:
Comp warm up
Hurdle hops alternating static and dynamic 4x8
Sleds on the track with a 45 x3x35m
5x60m hot really working the start.

2 lap cool down and food time!