Comp 2
30 Jun
MB Throws – 4 x 3
The Speed Code – Week 4 Day 1 (Drills)
Non-CM Contrast Jumps – 3 x 4
Straight Leg Band Pull Through – 3 x 8
BB Step Ups – 3 x 6 x 65kg
BB RLESS – 3 x 6 x 75kg
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
1 Jul
The Speed Code – Week 5 Day 2 (core/mobility)
2 Jul
Plyo Series – 3 x 3
Broad Jump – 248cm
Blocks – 3 x 30m
4 x 150m (60/30f/30f/30f) -2.5 m/s wind on the bend
7.86/3.54/3.59/3.66 (18.67)
7.99/3.55/3.60/3.73 (18.89)
8.04/3.63/3.62/3.89 (19.19)
8.16/3.79/3.89/3.98 (19.83)
These were 95% runs with 8 mins between reps. The prescribed session was 5 reps but I almost didn’t even do the 4th because I knew it would be poor. The first 3 runs are comparable up to 120m and it’s in the final 30m that fatigue is very clear. Given I don’t plan on running any 200’s in competition it doesn’t seem worth doing this session again.
I skipped weights to let my body recover.
3 Jul
Drills – AABB x 2
Bike Tempo – 111,212,212,111 lvl 6, 140W
A1 Pull ups – 2 x 8
A2 Handstands – 2 x 30 secs
4 Jul
The Speed Code – Week 5 Day 4 (core/mobility)
5 Jul
Plyo Series – 3 x 3
Broad Jump – 254cm
Blocks – 3 x 30m
80m (40/20f/20f) in 5.46/2.12/2.18 (9.77) +1 m/s wind
100m (40/30f/30f) in 5.49/3.36/3.32 (12.18)
120m (40/30f/30f/20f) in 5.52/3.35/3.38/2.28 (14.53)
Back Squat – 3 x 3 x 110kg
Bench Press – 3 x 3 x 95kg
DB Rows – 2 x 6 x 40kg
Pull ups – 2 x 6 x 10kg
Much better session, I really hit that 80m run. The wind dropped for the later runs but they were still a good pace. I’m a bit surprised the drop off in top speed from my first to second run was so dramatic.
6 Jul
The Speed Code – Week 5 Day 6 (core/mobility)
Another good training week. The weights come down to 3 x 2 and I drop the weights session with step ups and RDL so I’m expecting to see my times improve. I’d be happy with any wind legal time faster than 11.95 on the 19th.