[800prince]

800prince on May 5, 2005 at 10:49 pm #10825

Pr’s
400m-52
800m 1:57

Goals
400m-48
800m 1:50
400mH-52

Monday
30 minutes of pool tempo

Tuesday May 3
Jog 1600m
Hurdle Mobility/Drills
10x350m in 60 rest 90 (1500 pace)
Explosive Medballs/Hurdle Hops
Weights:
Hang Cleans 3×3 @ 205
Squats 3×2 @315
Push Press 3×3 @ 185
Pull-ups 3×5
GHR’s 3×5
Medball throws/pre-hab
—————————————————————————–
Wednesday May 5
Jog 1600m
stretching
4000m tempo in 20 minutes(40x100m in 15-17 rest 13-15)
GS circuit:
Walking 1-leg RDL’s (I don’t know if that’s the right name, but they really work the hamstrings)
Push-ups
BW squats
Walking Lunges
Burpees
————————————————————————-
Thursday May 5
woke up with sore calves today, I’ll work on them.
Either pool tempo or something similar to yesterday

Friday may 6
Jog 1600m
Hurdle Mobility/Drills
8×200 @ 28 rest 90 (800 pace)
Explosive Medballs (OHB, between legs front,/ SLJ 5 jumps)
Weights:
Hang Power Snatch 8×1@155
Trap Bar Deads from deficit 6×1 @345
Split Jerks 3×3 @205
Sternum Pull-ups 3×5
Hypers/GHR 3×5
Medball throws/core/pre-hab

[800prince]

800prince on May 12, 2005 at 3:07 am #45201

Saturday May 7
mile warmup
drills
3000m tempo 30x100m in 15-17 sec,
General Strength (lunges, pushups, bw squats etc)
————————————————————–
sunday May 8 mothers day
30 minutes stationary cycling
—————————————————————
Monday May 9
Mile warmup
Hurdle mobility (walkovers, over/under, continuous trail leg)
6x300m (cruise first 200m in 30 or so, last 100m fast over hurdles)
Weights:
Few sets of hang power snatch to warmup
Hang clean 5×3 @ 215
Squat 3×2 295,345, 365
Push Press 5×3 @ 185
Pull-ups 5×5
Hypers 3×5
Explosive medballs
—————————————————————————————-
Tueday May 10
mile warmup/drills
4000m tempo 20×200 in 36 1:1 rest
general strength
mile cooldown
——————————————————————————————–
Wednesday May 11
mile warmup
hurdle mobility
8×150 @ 18 rest 3 minutes-18 seconds
3×300 easy cooldown
weights:
Hang Power snatch- singles @ 165
Snatch Grip deads 6×1 @ 365
Drop snatch+ OH squat 6×1 @95
Chins
GHR
explosive MB’s (OHB, BHF, Chest)

[800prince]

800prince on May 17, 2005 at 6:33 am #45202

I’ve been on my deathbed since last thusday with godknowswhat. I’m starting back very easy, as I had already planned to after a break I had planned for next week, which I moved up to account for the extended illness.

MIle warmup
hurdle drills
6×3 hurdles
8x100m @ 14-15 (800pace)
4×300 to cooldown

weights:
Hang Clean 5×3@ 185
Front Squat 5×3@ 205
Push Press 5×3 @ 185
Pull-ups
GHR
Medball heaves

This workout felt really good. Glad to be off of my ass. I was sick this weekend, and had nothing to do so I just ate as much cookies, ice cream and cake as I possibly could. I’d probably weigh 300 pounds if I was sedentary. If I’m not training I just can’t seen any reason to eat right, and once I start eating garbage I can’t stop.

[800prince]

800prince on May 25, 2005 at 1:22 am #45203

I’ve felt great these last few days.

Yesterday
mile warmup
hurdle drills
power-speed drills
8×150@18-20
5×300 ext tempo to cooldown

today
mile warmup
dynamic flex
5000m tempo (50×100) @18-20 rest 18-20
general strength circuit pushups, bw squats, lunges, burpees, etc…

[800prince]

800prince on May 25, 2005 at 1:23 am #45204

I’ve decided I’m going to ISU this fall. wahoo:yawn:

[800prince]

800prince on May 26, 2005 at 4:26 am #45205

Wed May 25
mile warmup
hurdle drills
power speed drill (A’s B’s etc
10×3 hurdles
8x400m @67 rest 90 1500m pace
mile cooldown
OHB medball throws
weights:
Hang Snatch 12×1 @ 155
Split Squat 3×3 each leg
split jerks 3×3
Pullups 7,6,6,5
GHR/back raise 3×5
mini medball circuit (some explosive to “finish fast”, some to cooldown, some to adress specific weaknesses)