2-11-2013
2 sets of
2x50m Accel
2×8 Skips for height
2x50m Accel
3 min in between accels and 4 mins in between sets
Medball Throws
All done in flats.
Yoga Stretching
Lifting: 4×8 Lunges 115lbs., 3×10 Kettle Bell Swings 60lbs., Bench Press 3×8 185lbs., 3×7 Glute Ham Raise
2-12-2013
Personalized Warm Up
9×100 13.5 1:45 Rest Extensive Tempo
Felt okay the curves arent very friendly on the track I run on.
Yoga Stretching
2-13-2013
Segrave Warm up and 3x50m Builds ( Off Day) Volleyball for 20mins.
2-14-2013
Personalized Warm up
2 sets of
2x50m Accel
2×8 Skips for height
2x50m Accel
3×5 Box Jumps 48 inches
Yoga Stretching
2-15-2013
Segrave
9×100 13.5 1:45 Rest Extensive Tempo
Yoga Stretching
2-16-2013
AM: Single Leg Squat 95lbs. 2×7 each leg, 3×10 Kettle Bell Swings 60lbs., Bench Press 3×8 185lbs., 3×7 Glute Ham Raise
PM:Personalized Warm up
2 sets of
2x50m Accel
2×8 Skips for height
2x50m Accel
2-17-2013
OFF
Notes: First week of actual training… I have no desire to lift more than two days I prefer to do Plyos a lot though within all appropriate levels of volume though of course. The tempo is something I am not used to because it is so short. I recently have attended a conference in which I heard Boo Schex. talk. This is extensive tempo. I plan on running in April.