Day 32- Sub-11 in Sight – 9/17/08
Lower Body
Session 1: Starts
Session 2: Absolute-Strength
Morning weight: 173 lbs
Session 1:
10m Starts- (SPARQ Timer)
2.23 seconds
2.24 seconds
2.02 seconds (-0.15)
2.03 seconds
2.05 seconds
Session 2:
Out of Rotation- 5 minutes between sets
ISO HF Squats-
9 seconds x 265 lbs each leg (+10 lbs)
9 seconds x 240 lbs each leg
9 seconds x 240 lbs each leg
Rotation- 1 minute between sets
ISO SL Ankle Crunchers-
9 seconds x 190 lbs each leg
9 seconds x 170 lbs each leg
9 seconds x 170 lbs each leg
ISO Soleus Crunchers-
9 seconds x 115 lbs (+15 lbs)
9 seconds x 110 lbs
9 seconds x 110 lbs
Out of Rotation- 2 minutes between sets
ISO GHR- (still trying to get lower)
30 seconds x BW
30 seconds x BW
30 seconds x BW
Rotation- 1 minute between sets
ISO HF Abs-
30 seconds x 45 lbs (+10 lbs)
30 seconds x 45 lbs
30 seconds x 45 lbs
ISO Hip Extension (4-way hip machine)-
30 seconds x 125 lbs each leg
Notes-
Good workouts. At first on my starts I was completely out of focus, and frustrated with the equipment. I initially tried to use all 3 cones, so I could get 5m splits, but it wasn’t cooperating. I think it had something to do with the proximity of the cones, but I’m not sure. Either way, I just decided to get my 10m time, and thankfully I was able to PR by a good margin. I should be getting under 2 seconds pretty soon. As far as the second session was concerned- long and hard. I added in ISO Hip Extensions and changed my Ankle Crunchers to be single-legged. I liked the ISO Hip Extensions, but I was worn out by time I got to them.