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Comp – Week 15
21 August
LS Warm-up
SL Skips, 3 x 40 per leg
Jumps, 4
20, 30, 40m falling
150m (30 mins)
90m (2 mins) 90m
A1 DB Rows – 3 x 8 x 41kg
A2 Explosive Pushups – 3 x 8
Dips – 25, 20, 20Competition on at the track so adapted my workout. Pleased with my 150m as it was an equal pb (17.11) and went inside to do the 90’s on mondo. I felt incredible in the 2nd run even though the times were the same (10.51, 10.50).
Last races of the season on this bank holiday Monday (29th), then a wind down week before two weeks off. I was trying to put pressure on myself to PB but now that the end of the season is in sight I’m going there to have fun and run for the pure enjoyment of competing.
23 August
GS Circuits (1,2,6,9,11)
Did a quick one lap warm-up and a few stretches then got right into it. Quite challenging.
24 August
LS Warm-up
Throws, 4 x 6kg
2 x 40E25F (10 mins) – pulled hamstringI don’t know if it’s a pull but it felt a bit awkward as I walked back from the 2nd run and after stretching I only got to acceleration of the next run before realising I couldn’t run on it. It feels like it’s the length of my leg and more nerve than muscle but it’ll be enough to put me out for 3-5 days and consequently hinder/ruin my chances of competing in the final race of my season.
Pulled out of Monday race.
25 August
Done as a circuit with 1 min between each exercise and 2 mins at the end of each set
Shoulder Press -4 x 9 x 16kg
Dips – 4 x 15
Bicep Curl – 4 x 9 x 38kg
Lat/Front Raises – 4 x 10 x 5kg
Press Ups – 4 x 15Ab Twists, 3 x 30 x 10kg
Ab Marching, 3 x 30 x 10kg
Press up hand walks, 3 x 1027 August
Hang Clean – 4 x 81kg, 6 x 81kg
SLDL – 4 x 10 x 16kg
Barbell Reverse Lunges – 8 x 28.5kg, 8 x 44.5kg, 8 x 49.5kg, 8 x 54.5kg
Lunge Jumps – 4 x 8
SL Hops w DB in hand – 20 x 5kg, 20 x 11kg, 2 x 20 x 16kgDidn’t do anything too intensely as my hamstring hasn’t healed yet, hate being injured. SLDL, lunges and lunge jumps were done in a mini circuit with short rest periods and that worked well for me.
Off-Season
28 August
Shoulder Press – 4 x 10 x 17kg
Dips – 4 x 18
Bicep Curl – 4 x 10 x 39kg
Lat/Front Raises – 4 x 10 x 5kg/7.5kg
Press Ups – 4 x 18Ab Twists, 3 x 30 x 10kg
Ab Marching, 3 x 40 x 10kg29 August
Hang Clean – 4 x 83.5kg, 6 x 83.5kg, 1 x 91.5kg
SLDL – 1 x 10 x 17kg, 3 x 10 x 18.5kg
Barbell Reverse Lunges – 8 x 58.5kg
Lunge Jumps – 4 x 8
SL Hops w DB in hand – 4 x 20 x 17kg
Ab Wheel Kneeling – 3 x 1530 August
Shoulder Press – 4 x 9 x 18.5kg
Dips – 4 x 20
Bicep Curl – 4 x 9 x 41.5kg
Lat/Front Raises – 4 x 10 x 5kg/7.5kg
Press Ups – 4 x 20
Marching – 3 x 40 x 10kg
Twists – 3 x 30 x 10kg
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