17/Sept
3×30, R4, R6 in spikes, accel development
2x3x120, R6, R15
Used freelap timing gates, 0-40, 40-80, 80-120. We were mainly looking at the discrenpency in flying runs from 40-80, and then 80-120.
Rep 1 – 4.35 (0-40m)4.15 (40-80m) 4.62 (80-120m) Total 13.12s (-0.47s btw 40-80, 80-120)
Rep 2 – 4.41 / 4.14 / 4.61 = 13.16 (-0.47)
Rep 3 – 4.46 / 4.17 / 4.66 = 13.29 (-0.49)
break
Rep 4 – 4.16 / 4.31 / 4.75 = 13.16 (-0.65)
Rep 5 – 4.51 / 4.12 / 4.64 = 13.27 (-0.52)
Rep 6 – 4.63 / 4.18 / 4.47 = 13.28 (-0.29)
I was happy they were all pretty consistent. Odd that the last rep had the lowest drop off.
Gym
Back Squats @ 100kg, 4,3,3
SL Drop Jump off 30cm, onto 40cm, 4x3ea
Lat Pulldown @ 80kg, 4,3,2
SL Vert Extension w DB @ 5kg, 3x4ea
Russian Twists @ 4kg, 3×45″
18/Sept
Rest
19/Sept
3/4/3×60 @ 95%, R2, R10
Using gates. Rolling start. Started pushing 4 foot lengths from the line. Still a little torched from the saturday session, but still a solid set.
6.72
6.78
6.90
Break
6.88
6.94
6.95
6.92
Break
6.88
6.91
6.91
Pretty happy overall, considering i’m only slighting accelerating before the line.
Gym
Cleans @ 70kg, 3×5
DL Drop Jump off 30cm, onto 40cm, 3x5ea
Lat Pulldown @ 90kg, 3,3,2,3×1
DL Squat Jumps w Db @ 15kg, 3×5
Chin Ups (3 variations), 3×10
Done.
20/Sept
7:30am Tempo – 2.2km
4pm – Massage
5:30pm – 2 x MB BW Circuits