Wednesday
heat left groin 10 min bike 5 min
stretch
warm up
4X100 hand offs
ice left foot and right groin.
Felt pretty good, went fast but not all out on the handoffs.
Monday
sore from the ropes course. My arms by triceps and down around the outside of my armpits are sore. Today is a light lift cardio day.
bike 5 min
easy lifting
bike 15 min
stretch
Tuesday
warm up
2 x 30m block starts over hurdles @ 90%; Rest = 90 secs
*Focus on response time. Have your teammates help
2 x 50m block starts (no hurdles) @95%; Rest = 2 mins
80m block start over hurdles @ Max Effort; Rest = 4 mins only got 50m
then I felt slow so I stopped
100m block start (no hurdles) @ Max Effort; Rest = 6 mins
The first time over hurdles felt real good and fast, after that it went down hill.
stretch
ice left inside of the groin.
Wednesday
messed around
did a quick warm up
then some hurdle drills and some easy TJ
my left inside groin down the inner leg was sore so I took it easy.
Friday
premeet
12 min bike and stretch
Saturday
hurdles 16.76 I had a great practice start ok start, I felt I should have ran a lot faster.
TJ 36'11" this didn't go to well.
MY left inner groin was sore.
That is the season.
Don't really know what I am doing during the summer, I might do a short triathlon.
Sunday nothing
Monday messed around did a light warm up
bike for 10 min
then did leg curls and extensions
Tomorrow we are going to have a sort of fun decathlon.
Let's see haven't been doing much lately.
My corn/wart on my foot is getting better.
Today I did 10 min jog felt real good and didn't cramp up, sprinted up a short hill and did maybe 30m of strides at the end.
100-120 easy hops/jumps
then some easy upper body lifting at home.
hopefully I'll be able to join a gym soon and start some real lifting.
Monday I started lifting again.
4 week hypertrophy.
Mon, Wed, Fri.
Mon Fri are
5X5 hang cleans
3X10 back squats
3X10 Roman dead lifts
3X10 bench
3X10 lat pull downs
Wed
5X5 hang snatch
3X10 lunges
3X10 reverse hypers
3X10 incline bench
3X10 DB bent over rows
also abs
I did that Monday and was really sore. So I skipped Wednesday and worked out Thursday. Next week I should get in all three days.
Mon
cleans up to 3X5 @135
bsq 3X10 @ 135
RDLs up to 10@115
bench up to 7@115
I got really tired and sore since it was my first day lifting in 2 months. I need to start gradually.
I seem to be able to get in only 2 work outs a week with work. I am right around 180 with working outside all day in the heat and lifting. I don't have time to eat/drink enough to gain any weight. Hopefully over the next week or two I will get a little stronger and maybe add a few pounds. I lifted today, Tuesday, about the same amount as the first day of my summer lifting, maybe a little less.
Well captain's practice started Monday. This was the first day i could make it. I have tons of meeting for school now.
I got there a little late, project meeting, so
10 min warm up then 25X200m @50-55 sec, 1min 30 sec rest.
stretch.
It is some Baylor workout I guess.
That's about it, I lifted twice last week, haven't gotten a chance to go this week.
