Wednesday – 4/8 workout
(Again, a reminder, this is a volume week, with low intensity + high reps on technical events b/c I need to get all the rust out of my system)
AM – BPC Circuit – (Burpees Push-ups Crunches)
50/50/50 of each. In between each exercise – A Skip 50; jog 50.
Big Warm-up – Similar to what others refer to as “Seagrave Workout” but about 1/2 the exercises
OH Shot – x8 – 45-48′
Standing Shot x 5 – 35-38′ – release is really sloppy (any advice on solid release tech is welcome)
Full Shot x 5 – 39-41′ – Left leg coming down to slow, causing me to stand up too soon at front of throw. With 38′ stand throws, should have no problem popping 43-44′ full throws.
Standing Discus – x 10 – working on block and release – 50% effort
Full Discus x 5 – 118-130′ – am having trouble hitting my block on full throws – just rolling right over it.
Hurdles – 15×5 hurdles (but spaced at 20′, vs. full distance – just working on tempo and staying tall – all about reps over the hurdles)
8×200 with 200 walk jog in between (appr. 90″ active rest) – 33, 33, 33 (All working on long distance tempo and stride pattern); 32, 33, 33 (all working on sprinting technique); 28, 27 (cutting loose a bit, but not pushing it).
1 mile cooldown.
Looks like a lot for a day, but bear in mind, I only get real track days on Wednesday and Saturday, typically (only have 8-10 hours of training time per week and live in Chicago, so have to drive 30 minutes to find a real track). My gym has a track, so I get in short sprint work on Monday and fartlek type work another day, but on my real track days, I have to stay out there awhile.