Thursday Workout – Weights and Conditioning
Warm-up – 40 reps each exercise (sets of 8-12 with 30″ rest between each).
1. Bent Row – 70# dumbells
2. 1 arm Military Press – 55# dumbells
3. Reverse Lunges – Drop to bottom and pop up into a jump (20 each leg)
4. Single Leg Calf Raises on platform – full extension at top and bottom holding 45# plate – 20 each leg
Bench – 20×1 (20 seconds between each set) 135 (4); 185 (4); 205 (4) 225 (4); 245 (4) – focusing on each rep as quick as possible
Clean – 20×1 (30 seconds between each set) 135 (5); 185 (5) 200 (5) 220 (5) – same as above.
Snatch – Just working on form and explosiveness – nothing special – Bar x5; 95#x5; 115#x5; 135#x5.
Muscle-ups – Explosive pull-up over the bar up to a dip on top – 5 attempts. succeeded on first 3 – failed on final 2.
Light abs and lower back work.
Stair Circuit – 15:00 minutes on stairs (8 Flights of 8 stairs) run up, walk down. Alternate 1 stair, 2 stairs, 3 stairs. Didn’t track how many I did. My legs were toast by the end.
Bench and Clean – were maybe my best workout ever. Based on how I felt, I’m guessing I could up near 280 on both if I were fresh. Both would be PBs.
No competitions this weekend, but might vault on Sunday. Golfing all day Friday and Saturday, so will be a nice break from normal training.
Planning on some tests weekend of 4/24 –
40m (time first and second 20)
5 stride Long Jump – test both legs
Standing 4B+J
Shot Put
Discus
60M Hurdles
300M
Weekend of 5/1
200m
110H
High Jump
Weekend of 5/8 – First Decathlon since 2000 – Targets:
100m – 11.75 (701)
LJ – 6.00 (587)
SP – 12.00 (606)
HJ – 1.75 (585)
400m – 53.00 (682)
110H – 16.00 (733)
Disc – 40.00 (665)
PV – 3.90 (590)
Jav – 51.00 (603)
1500 – 4:45 (649)
That would total at 6401 – but my target score is 6000 – so gives me room of 40 points per event. Ones I’m most concerned about, given my rustiness are: 100, LJ, HJ, Hurdles, PV. I could easily score worse in all 5 of those. THe other 5, I’d be surpised if I did any worse than that.