Thursday was just a shakeout. Warm-up, drills, 4x40m block starts, core
Meet Friday: This was perhaps the worst organized meet I’ve ever seen. No wind gauges, and they insisted on keeping the meet exactly on schedule, which meant taking a 20 minute break after the only heat of the women’s 400mh… since they over estimated the number of entrants.
There were three heats of the men’s 800m. They combined the first (slow) and third (fast) heats… while the first heat was lining up. The announcer had to call the guys from the 3rd heat by name to line up with the 1st heat, then they took a 15 minute break after the men’s 800m to stay on schedule. It was a disaster.
Needless to say I warmed up way too much for the 200m. My start was awful. I closed pretty well in the straight, but it wasn’t enough.
I have more than a month until my next meet, so I can put in some solid training.
Saturday: rest and move furniture
Sunday: MaxV, plyos, vent frustration
Warm-up, drills, hurdle mobility
4x20m skips for distance
4x20m skips for height
2x3x flying 30s
Squat jumps 3×10
Lunge jumps 3×10
Tuck jumps 3×10
Box jumps 5×36 inches
Box Drops 5×36 inches
Med ball throws
6x300m, 41 seconds, 3 minutes rest. The first four were great (40-41ish), the last two were a bit dodgy (5 was awful, 6 was about 43).
Upper body work:
Pull ups: 2×10
Curl press:2x10x25 lb dumbells
front raise: 2x10x15 lb dumbells
side raise: 2x10x15 lb dumbells
push ups: 2×20
Planks (front and sides): 2×1 min each
Regular core work finish