SPP 4 (easy)
28 Apr
Drills – AABB x 2
Bike Tempo – 111,3121,3121,111 lvl 7, 160W
Skipped circuits, my upper body is wrecked from a pushup program.
29 Apr
Box Jumps – 3 x 5
CMJ 57cm, Broad Jump 240cm
Blocks – 3x30m
3 x 30E20F
2 x 60m (35m IL) in 7.89, 35m in 5.00
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
Prone Cobra – 3 x 20 secs
The squats are something called a “power matrix” and based on my 1RM that’s what I should follow. I had been repping at 115kg but it was singles with a focus on speed (and therefore power).
30 Apr
Drills – AABB x 2
Bike Tempo – 111,131,212,111 lvl 7, 160W
MB Circuit – 1 x 10 in 3:07
Mobility, 6 exercises
1 May
MB Throws – 3 x 5
3 x 30m in 4.38, 4.39, 4.40 +1 m/s wind
2 x 3 x 60m (35m IL) first 35m in 4.96
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
L-Sit ISO – 3 x 20 secs
I was hoping for something “easier” for my easy week than just a reduction in strength training but it suits me ahead of a race on the 13th.
3 May
Plyo Series – 3 x 20m
3 x 30m in 4.53,4.47,4.48 headwind -0.5m/s
3 x 60m (35m IL)
2 x 90m EFE
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
Stomach Vacuums – 6 x 10 secs
Despite poor sleep I was happy with that session and enjoyed the 90’s.
This was a solid week of training and I’m glad I’ve been able to build on the indoor season and run consistently well. My first 100m of the year is on Sat 13th May but I don’t plan on doing much of a taper, other than reducing the volume of the conditioning session scheduled for the 12th.
If I’m slower than 12.35 over 100m I’ll consider it a wasted trip, anything 12.15-12.35 is expected, 12.00-12.15 is really good and if I break 12 seconds at the first attempt (with a legal wind) I’ll be thrilled.