Friday March 12, 2004
Lifting Workout (2 min. rest on lift #1, 2-3 min. on lift #2, 90 sec. for lifts 3 and 4, and 90-120 for exercise #5)
Split jerks 3×5= 165
Jump squats (30% of max) 3×5= 115
(Weighted) pull ups 3×8= 25#, 25#, no wgt.
Flat DB flyes 3×8= 30
Twisting medicine ball throws 3×6
1x4x40m sled pulls
Both workouts went very well. I did block work with my high school athletes. I felt pretty good and pretty fast. I felt much, much, much better than Wednesday when I did starts. I reacted very well to the cadence and I felt like I was on my way!
I am heading into my last week of this base work, then I will head into some speed endurance with progressive 300m's and 200m's on Monday and Wednesday. Then I race on that Friday.