Comp Week 2 of 8
14 Jan
Box Jumps – 3 x 5
MB Throws – 2 x 5
Blocks – 2×20,2x30m
Falling Start – 2 x 30m
2 x EFE 60m
2 x 60m (40m IL), 40m in ~5.70
Back Squat – 3 x 5 x 95kg
Bench Press -3 x 5 x 80kg
SL calf raise – 2 x 8 x 35kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Stomach Vacuums – 8 x 8 secs
15 Jan
Bike Tempo – 111,121,121,111 (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
GS Circuit – 2 x 15 reps in 4:02, 4:30
A1 Pull ups – 2 x 11
A2 L-Sit Hold – 2 x 18 secs
I can tell my body needs a break and so a reduced volume here was most welcome.
16 Jan
Box Jumps – 3 x 5
CMJ – 3, best of 57cm
Broad Jump – 4, best of 232cm
MB Throws – 2 x 5
Bike Accels – 2 x 10, 2 x 15 secs (lvl 13-14, 500W)
Bike Speed – 2 x 3 x 20 secs [3 min/6 min] (lvl 12, 435W)
Bench Press – SKIP
Back Squat – 3 x 4 x 110kg
Sprinter Sit Ups – 3 x 9 x 20kg
It’s been negative temperatures overnight and the track is unusable. I tried to do the same number of accels & longer sprints on the bike as I would have done in the session. 15 secs is a long time to do heavier resistance so I might cut that to 12 secs in future. The other week I jumped straight into bench press in cold temperatures with no warm up and I strained my right pec/bicep so I gave it a break today.
17 Jan
Bike Tempo – 111,312,312,111 (level 5, 100rpm, 140W)
Mobility – 6 exercises
Drills – ABAB x 2
GS Circuit – 15 reps in 4:25
Absolutely no enthusiasm today so I cut the last part of the workout, I need a rest.
18 Jan
Bike Accels – 2 x 3 x 12 secs [90 secs/ 5 mins] (lvl 14-15, 540W)
Bike Speed – 3 x 20 secs (lvl 12, 435W)
Bench Press – 3 x 4 x 90kg
Back Squat – 3 x 4 x 110kg
A1 Banded Nordic Curls – 2 x 4 (4 secs lower)
A2 Seated Leg Kicks – 2 x 8 secs
Prone Cobra – 3 x 25 secs
110kg was going up nicely in squats, next week is down to sets of 2 but I might do triples. Again too cold for the track to be used, hoping it’s better for Saturday.