Elitetrack: Sport Training & Conditioning

Easy 4 shakeout late thursday. 

14 total including 4x75m strides.

10.1…5 out on Moutain Goat, back surging uphills and some flats.  About 12 surges of 100-800m. 

16.51 easy today. 

Week total:  73.41 miles. 
Total was a bit low, but with all the travel, you'll have that. 

5miles+3x100m strides+5x40m fly-ins+4 miles.  Total run was 9.04 miles. 

9.03 easy. 

4 miles+drills

8 miles easy. 

4 miles easy. 

AM:  GS
PM:  3 miles total including Speed development and TTs of 1000, 250, 50m Bound.  They were run indoors on a busy track, but I still ran well off what I've run before.  Clearly, my training hasn't really been focused on improving that type of fitness, but my 50m bound improved. 

AM: 
MP
Prehab
Weights:
Clean—5x2 90
DL—5x3 85-90%
BO Row—5x3 90%
Split Sq—5x5
KB Press—5x3 90%
BarSn—3x3  10%

PM:
1.02 w/u+myofascial release+6.04 easy.  30 mph winds sustained, 9 degrees, well below zero wind chill.  I'm not happy with myself here.  I'm going to a chiro on Wed. to see if we can't get things figured out. 

AM:  Pelvic stability.
PM:  1.24 up+5+SD (Hip Mobility, 4x80m strides, 4x40m fly-in sprints)+3.83, total 10.07. 

AM: 
Snatch—5x3 @40%
Jump Squat—10x3 @ 40%
Pullup—6x3 fast fast fast
Clap Pushup—6x3
PB Hip EXT+Curl—5x5 explosive tempo. 
Sledge Hammer—3x5* diag. strikes fast. 

PM: 
Visited Chiro.  I have scoliosis and a resultant rotation of the pelvis, which I've always had, but am going to get it addressed again.  I also have hypertonic gastroc and quads (left particularly).

W/U+35 minutes+12x200m at 3k indoors (most were 36s, too slow)+run back to school.  Total 10.1

PM:  Multi-Jump+GS
Began with an extensive MP and Myofascial relase then went into:

Multi Jump:
Hop Scotch Pattern, Multi foot strikes and what not.  Did 2x each position
GS:
Lat SU
Pullup
Pushup
PUpCore 3*
SU+KD
Hollows
GB
Dips
Squats
Rot PU
Bent Core3*
SLSq

Multi Jump:
Same

GS:
Lat Stepup
Jump Pull
PU
PUP Core3*
SU+KD
Hollows
GB
Dips
Rotations
Pulls Elastic
Bent Core3*
Push Elastic
SLSq.

PM:  
MP:
EtoI
BLwT
LatL
A Hop

Strength-Speed:
DB Snatch—5x2 80%
FSq—7x3 90%
Wide Pulls—5x3
GHR—5x5
Bench—5x3 90%
Lift and Press—4x6
Lift and Chop—4x6