SPP 8 (easy)
26 May
Bike Tempo – 111,312,312,111 lvl 7, 160W
GS Circuit – 20 reps
27 May
MB Throws – 4 x 3
MB Throws – 2 x 3
Broad Jump 244cm
Blocks – 4 x 30m
5 x 60m (95%) in 7.75, 7.77, 7.79, 7.67, 7.87 (+2 m/s wind)
Bench Press – 8 x 75, 5 x 85, 3 x 90, 3 x 1 x 102.5, 5 x 87.5kg
Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 3 x 1 x 115, 5 x 95kg
My penultimate run I pressed the stop button slightly before the line, then on the last run I over-compensated and pushed it too late. I imagine all runs were around ~7.78 secs
28 May
Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 7, 160W
Copenhagen Plank – 2 x 20 secs
Side Plank Hip Abduction – 2 x 8
The Speed Code – Week 3 Day 2 (core/mobility)
A1 Pull ups – 12,10
A2 Handstands – 25 secs, 25 secs
I put in adductor/abductor work which appears elsewhere in The Speed Code. The next phase of core is only 20 mins long which is great.
29 May
The Speed Code – Week 1 Day 5 (Warm up, Decels, Drills, Plyos)
MB Throws – 4 x 3
BB Step Ups – 3 x 6 x 60kg
BB RLESS – 3 x 6 x 70kg
Swiss Ball Reverse Hyper – 3 x 8
RDL – 3 x 6 x 80kg
Rotator Cuff – 3 x 8
A1 Nordic Curls – 2 x 4 (4 secs)
A2 Seated Leg Kicks – 2 x 8 secs
I was spray painting my 2.5kg plates but it worked out well as 80kg was much nicer on RDL.
30 May
The Speed Code – Week 3 Day 4 (core/mobility)
31 May
Plyo Series – 3 x 3
Broad Jump – ??
2 x 30m in 4.37, 4.42 (another +5 m/s wind)
1 x 40yd in 5.19
5 x 80m (95%) in 10.25,10.03,10.12,10.08,10.02
Bench Press – 8 x 75, 5 x 85, 3 x 90, 3 x 1 x 102.5, 5 x 87.5kg
What is up with this wind! I don’t know why I think I can not write down my broad jump and remember it later. First 80m was well below 95%, glad I time these.
1 Jun
The Speed Code – Week 3 Day 6 (core/mobility)
Another good training week, I don’t mind an illegal wind but it’s so strong I’ve no idea what I can actually run for these distances.
I have 100m on Tues 6th so the plan is to do a speed session as normal on the 3rd but drop the lower body weights, then on the 4th I’ll do the 10 x 100m with stretching which I always add before races.