SPP 1
7 Apr
Drills – AABB x 2
Bike Tempo – 111,1212,1212,111 lvl 6, 150W
MB Circuit – 1 x 15 in 4:48
GS Circuit (no pushups) – 2 x 15 in 3:28, 3:28
AH Mobility – 3 sets
I’m following a pushup program alongside this and actually the total reps in that were almost perfectly aligned to what I would have done in 2 sets of circuits.
8 Apr
Box Jumps – 3 x 5
CMJ 56cm, Broad Jump 243cm
Accels – 2 x (20m pushup, 20m 3 point)
Accels – 2 x 30m in 4.50, 4.48
Sprints – 2 x 2 x EFE 60m
Back Squat – 3 x 6 x 100kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 6 x 10kg
Prone Cobra – 3 x 25 secs
Squats were hard, expect to pick it up again fairly quickly.
9 Apr
Drills – AABB x 2
Bike Tempo – 111,212,111 lvl 6, 150W
MB Circuit – 1 x 15 in 5:00
AH Mobility – 2 sets
I was tired here so I skipped a middle set of 212 in bike tempo.
10 Apr
MB Throws -3 x 5
Accels – 2 x 30m in 4.57, 4.59
3 x 3 x 60m (25m IL)
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 7 x 60kg
Swiss Ball Reverse Hyper – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 18 secs
Miserable weather, no surprise on the 30m times. I loved the step ups, also breezed the RLESS and could have gone heavier but didn’t want to tempt fate with the new-exercise-DOMS.
12 Apr
Plyo Series – 3 x 20m
Accels – 2 x 30m in 4.40, 4.43
2 x 3 x 60m (25m IL)
2 x 90m (20m IL), second run in 11.65
Back Squat – 3 x 6 x 100kg
DB Rows – 3 x 6 x 37.5kg
Pull ups – 3 x 6 x 10kg
Stomach Vacuums – 6 x 10 secs
Huge tailwind today. No reference point for the 90m given I’m stopping acceleration after 20 metres but I was curious how far off the pace I was. My fastest in the winter season was an 11.21. Back squats were immediately easier, I don’t want to rush the weight increase as I need to focus on speed of execution.
It’s only in SPP7 that I get to run without an intensity limit which seems a bit silly but I suppose I have all summer to work on top speed. If not already stated earlier, my first race is likely to be the Sussex County Championships on 13th May and depending on what the wind is doing I’m probably looking at a 12.20 for 100m