Warm-up: Foam Roll + Dynamic Flex
Workout: Ext. Tempo
8 x 200 @ ~35.0 (some 34, some 36, most inbetween) Rest: Start a repeat every 2mins (1:25 rest)
Weights:
Powerclean: Bar Warm-up, 2x3x145, 1x175, 1x200, 1x215
235 x 1 PR
245 x 1 PR
255 x 0—> tried once, then tried a couple minutes later and missed again. I got it up to my sternum both times, but just a couple inches from being able to get under.
Seated Military Press:
Bar warm-up
65 x 1 95 x 1 125 x 1 145 x 1 165 x 1
Not a real max—just kinda stopped when I felt I got a decent number, but we were supposed to do it so I did. I keep my hands in really close, right next to the smooth part. Not sure if that helps or not, doesn't really matter.
Notes: Felt good on the PC. 235 and 245 felt great and I had minimal dip. I think I would have been able to get 250 probably and 255 possibly had I been a bit more fresh or done something besides tempo before (yesterday they did some low vol. plyos and I think maybe a little bit of medball). Who knows though. Felt good either way and it's a nice pr… most I had even done on pc before was 205 on last week's workout. Weighed myself @ under 165 this morning and about 165 around the workout, so I'm getting close to 1.5x bw on the clean.
Tomorrow, I have 2 time trials over 300m and 150. 300m first then 20min break or so then 150m. Not sure if I will run the 300m, but the coach put me in it…. fun.
Squats were supposed to be today if you did PC yesterday, but it seemed not everyone did them. I haven't BP'd for almost 2 months, so probably won't test. I may test squat tomorrow after the TT, but we will see because there is only 1 or 2 people on the team I even trust with that.
The runs are indoors on a 200m flat track… fun. He said I am in lane 5 or 6 for the 150, so hopefully I don't strain anything. My left hamstring hurt a little bit yesterday and a lil bit today too from Tuesday's workout. Not sure if it was the int. tempo or the curves… prob a bit of both.
Warm-up: Foam Roll + Dynamic Flex
Workout:
4:40 - 300m TT—38.5 from standing start
5:10 - 150m Run—17.7… pitiful. Block Start
5:30 - Team Activity
Notes: All of these were run meet style minus the FAT system, but we had a starting gun, blocks if you wanted, etc. The 300m was easy and I relaxed the last 50m or so… took first in my heat, but the kids there were pretty bad. Not sure what to think about the result. My fastest TT last year over 300m outdoor was 40.0 in flats from my own handtiming, yet I split 51.0 in the 4x4 and ran 22.6 in the rain, so who knows. Not exactly happy. The 150m now was terrible. Besides the time being bad, I just didn't run very well. Felt sluggish. Got a nice blister now too. The time is bad, yet last season, 2 days before I ran 11.18 -1.5, I ran 14.5 for a 120m from my own start (no gun), so who knows. I have a lot of studying to do over the weekend for finals and I fly back home on Wednesday. Looking forward to some relaxing—very tough here at the place "where fun comes to die" (if that gives you any hint of where I am lol).
I am going to make a post about what I should be doing for the month of December when I am back home. I have 4 weeks to get ready for the indoor season and I am looking to make some improvements.
lol we have this week off, technically, since it is finals week. I had 2 finals back to back and needed rest before any sort of practice. We are talking tomorrow. For today, I did my own stuff. Feel great. Tomorrow is pc, squat, military, abs, etc. and prob low vol. tempo as warm-up.
