21 Sept 2009 was the start of my 2009-10 sprint season.
Tempo, 4×100 (16), 4×100 (15), 3×100 (14)
Nekka, 20 reps
2 x 8 x 67.5kg
1 x 9 x 67.5kg
In at the deep end a bit with tempo, first run was 20s and we didn’t count it, pacing was hard. Nekka was fine, did bench earlier in the day to see if I get doms.
Jumps & JJ, 5 @ 105cm
30cm depth jump onto HJ mat, 2 x 5
2 x 5 x 15m Sled runs (red)
Seated Henks, 3 x 15s
Gentle start with the jumps. Sled was too light, was almost top speed. Technique itself felt pretty good. First weights session, ISO ham holds and squats, weak back and felt sore to carry 109kg on the shoulders at first.
Hurdles drills, 3 of each
Tempo, 100, 30s, 100, 50m JB/WB or 100m WB x 6
Nekka 20 reps
Waterloo 20 reps
Didn’t want to push the tempo early on, struggled with the press ups in waterloo due to bench press doms from Monday. Worked hard on hurdle mobility drills as they are one of my weaknesses.
2 x 4 x 15m (3 point, 4min/5min)
Bent Over Rows
3 x 8 x 32.5kg
Feel that the first 15m of my 60m is where I am weakest, and if I can improve that then it’s easier to follow that out to 20, 30m. Must keep hips up and drive in a piston action from the start. A few weights to finish.
Circuits, Only a few 50m runs
Lots of press-ups, shoulders were killing.
Throws, 3 x 10
Hills, 2 x 10 runs
Upper Body Circuit x 3, dips (9), bar walks, pullups (8), henks 20s, rope climb
Abs 3 mins
Pleased with hills, moving smoothly and holding back power. Circuits were tough, good to get henking again.
Circuit taken by Will G, 75m runs
2 Upper, 2 Lower Body Weights
Abs 3.5 mins
2 x 6 x 4kg
Step Ups 30cm
8 x 60kg
6 x 60kg
Explosive Push ups
2 x 8
Alternate DB Bench
10 x 15kg
10 x 20kg
Seated Weight Twists
2 x 18 x 15kg
Circuit was ok once I got going, some of the exercises look a bit stupid. Weights were killer as I did squats & deadlift earlier in the day, really like the complexes and especially weighted lunges.