Monday: HRV- 107.6 VJ-35.5″ ?VL-37.5″
Tuesday: HRV- 175.8 VJ- 36″ ?VL-37″
Wednesday: HRV- 84.4- VJ-34″ ?VL-35.5″
Monday:
SHWUB
Dynamic Flex
Hurdle Mob: 2×8 dynamic
Sprint Development: Pai Mei 2x25m
Block Starts: 1 hr: positioning, tape drill, build ups, posture
Alt. Bounding for length/speed: 4x30m
WR:
warm up and then Powerclean 8×1 @ 105kg
Clean Deadlifts: 2×3 @ 130kg
Squat: 5×4; last 3 @ 280lbs
Bench: 5×4; last 3 @ 175
KB: 3×10 @ 60lbs
SLJ: x10
Really happy with the 8 singles in clean. My tape drill was individualized to my stride length. I ended up being 4.5ft, 5ft, 5.5ft, 6ft for the first stride. I noticed that pushing my hips over my front foot increased the preload in my hips and allowed me to post much higher with correct posture. I hit all the tape marks if I posted high. I have some assymetry in my left leg, and I usually loose some power (probably due to nerve damage from herniated discs) but if I focus on it, it usually cleans it self up.
Tuesday:
SHWUA
Static Flex for 30 seconds
Hurdle mob: static 2×8 backwards
Sprint development: Hatori 1x20m
Extensive Tempo: 9×50 sec run w/ 1′ 45″ rest
Ringo: 40 sec on/ 30 sec off
Animal walks: 20m ea.
Body Building Circuit: KK x 12ea. @ 60 lbs.
Stiffness jumps in sand: 6 types by 40 contacts
I killed the extensive tempo Tuesday, which was sweet. I started to cramp a lot because I didn’t have time to eat and I think fatigue had begun to really accumulate, but nonetheless a very good workout. The KB complex absolutely killed me. My left pec hurt pretty bad after the squats on the left side just from supporting the weight.
Wednesday:
SHWUB
Dynamic Flex
Hurdle Mob: 2×8
Sprint Development: 2×20 Merrill
Max V/Speed Endurance: 4x SFS (30m, 25m, 35m)
BrickTop: 32″+36″, 4 contacts ea. (Box-SLJ, Box-Hurdle, Box-box-SLJ, box-box-Hurdle Hop
High Jump Approach Work: 6-8 x Full Approach Jumps
WR:
Snatch: 10×1 @ 70kg
Weighted Pull up: 4×4 @ 20kg
Lunge Jumps: 4×4 ea. @ 25lbs.
Today was a little rough because I just felt so fatigued mentally and physically from the past couple of days. I am starting to feel a lot better, but for a little while there I felt like the stress of teaching, coaching, training, classes, and regular adult life was a little much. I think I just wasn’t eating enough. High jump was fun, haha.
I am competing Saturday at the meet at NMU in the 400, HJ, and the 60. I am a little nervous, because I don’t want to be discouraged by my times, but I think it is something that is necessary to know where I am at.
My goals:
-High post?start, with full extension in acceleration (no choppiness)
-Clean top end mechanics, emphasizing vertical pushes and posture
-HJ I would like to have an exagerated lean, tall before entering the curve, and trying not to accelerate in the curve
-400, I just want to finish the race without vomiting.
That’s it. I don’t want any time standards or goals, because I need to stay motivated to keep training.