Fraser_9to5

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  • in reply to: Full Summer Sprint Program (Mar 2024) #14149
    Fraser_9to5
    Keymaster

      SPP 4

      4 May

      Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
      Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
      2 x 40m Technical Runs
      Tempo – 3 x 2 x 300m in 53.5, 55.4, 57.7 secs
      MB Circuit – 15 reps in 6:00
      Waterloo – 2 x 20 reps in ~5:25
      Mobility A

      Drills (320m), Tempo (1880m), Circuits (660 reps), Mobility (9 sets)

      Pacing was atrocious, the first run was 51.8 and I gradually got slower, the complete opposite of how you’re meant to do tempo. I had a lot of other people on the track and that often throws off my pacing. To take a positive from it, I felt like I could have done all of them in 55.5, which would be 18.5 secs per 100m. I might consider moving my 100’s to 16.5 secs and 200’s to 35 secs (17.5 secs per 100m) and seeing if I can handle it.

      5 May

      Broad jumps, 4 – best of 243cm
      Box Jumps – 3 x 5
      Blocks – 3 x 30m in 4.32 Freelap
      3 x 30E20F flying 20m in 2.31 secs Freelap
      2 x 60m (35m IL) in 4.32/7.95 secs Freelap
      Front Squats – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95, 5 x 80kg
      Bench Press – 8 x 67.5, 5 x 77.5, 3 x 82.5, 3 x 1 x 95, 5 x 80kg
      A1 Sprinter Sit ups – 2 x 12 x 20kg
      A2 Bear Dog w Tap – 2 x 15
      A3 Fifer Scissors – 2 x 25
      Mobility B

      Jumps (19), Accels (150m), Max Velocity (120m), Lower Body Weights (1860kg), Upper Body Weights (1860kg), Core (6 sets), Mobility (6 sets)

      Dry track, 15 degrees, -4 m/s wind. Very flat today, I was working in the garden yesterday and was otherwise quite active which may have been to blame. My first two runs out of blocks were 4.50 secs, no idea how the third dropped so much in time. Glad to do lower volume in the gym, the power matrix is all about intent and speed and the reps are well within what I can do.

      Pleased with the flying runs given the wind and how flat I felt.

      6 May

      Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
      Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
      2 x 40m Technical Runs
      Tempo – 111,121,121,111 in 100m 17.2, 200m 37.1 secs
      MB Circuit – 10 reps
      Nekka – 2 x 15 reps
      Mobility C

      Drills (320m), Tempo (1480m), Circuits (300 reps), Mobility (8 sets)

      Wet and miserable this morning, in no mood to push it so times were a little slower.

      7 May

      MB Throws – 3 x 5
      Accels – 3 x 30m in 4.25 secs freelap
      2 x 3 x 60m (35m IL) in 4.22/7.65 freelap (30m/60m)
      Back Squat – 8 x 82.5, 5 x 95, 3 x 100, 5 x 95kg
      Standing Calf Raise – 2 x 10 x 100kg (2 sec ISO)
      Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, 25 reps each
      Mobility D

      Throws (15), Accels (270m), Max Velocity (180m), Lower Body Weights (3510kg), Core (4 sets), Mobility (6 sets)

      18 degrees, dry, +4 m/s wind. I felt sharp today and would have liked to see my times without the wind behind me. Great session, lovely blue skies and warm. Squats were for speed and not too heavy, so much more positive about Saturday now.

      8 May

      Mobility E

      Mobility (6 sets)

      9 May

      Accels – 3 x 30m in 4.22 Freelap
      2 x 60m (35m IL) in 4.22/7.72 Freelap
      90m EFE, flying 30’s in 3.25/3.49
      Mobility F

      Accels (150m), Max Velocity (120m), Mobility (4 sets)

      Dry track, 17 degrees, no wind AKA perfect conditions. I tried to be relaxed and fast today, no prizes for setting training PBs. Incredibly pleased with the times as I still don’t feel 100% sharp, the flying 30m in 3.25 is a huge relief and means I should be in and around 12.00-12.10 on Saturday.

      10 May

      Mobility G (TBC)

      Mobility (6 sets)

      Race tomorrow so a well deserved day off for my body.

      in reply to: Full Summer Sprint Program (Mar 2024) #14148
      Fraser_9to5
      Keymaster

        SPP 3

        27 Apr

        Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
        Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
        2 x 40m Technical Runs
        Tempo – 3 x 2 x 300m in 57.3, 56.3, 57.4 secs
        MB Circuit – 10 reps
        Waterloo – 2 x 20 reps in ~5:35
        Mobility A

        Drills (320m), Tempo (1880m), Circuits (600 reps), Mobility (9 sets)

        Getting cumulative fatigue, mainly from disrupted sleep and an intense period of work in my job. I want to eat 10,000 calories and sleep for a week.

        Still turning up every day and doing the work, no enthusiasm for County Champs but will sign up anyway.

        28 Apr

        Broad jumps, 4 – best of 248cm
        Box Jumps – 3 x 5
        Blocks – 2 x 10, 2 x 20, 2 x 30m in 4.32 Freelap
        3 x EFE, 2 x 60m (30m IL), flying 30m in 3.51 secs Freelap
        Front Squats – 4 x 4 x 90kg
        Bench Press – 4 x 4 x 90kg
        DB Rows – 3 x 6 x 37.5kg
        Pull ups – 8,7,6
        A1 Sprinter Sit ups – 2 x 12 x 20kg
        A2 Bear Dog w Tap – 2 x 15
        A3 Fifer Scissors – 2 x 25
        Mobility B

        Jumps (19), Accels (210m), Max Velocity (150m), Lower Body Weights (1440kg), Upper Body Weights (4260kg), Core (6 sets), Mobility (6 sets)

        Wet track, 8 degrees, no wind. I honestly feel like I’m faster from a 3 point than out the blocks right now, maybe I need to use them more in training or adjust them. The flying runs were reassuring given I’m still shutting off early. Pleased with front squats, a real challenge for my core while my legs are not that troubled by the weight. Overall a good session, if not a bit slow in the first 30m.

        29 Apr

        Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
        Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
        2 x 40m Technical Runs
        Tempo – 111,212,212,111 in 100m 17.1, 200m 35.9 secs
        MB Circuit – 10 reps
        Nekka – 2 x 15 reps

        Drills (320m), Tempo (1680m), Circuits (300 reps)

        Comfortable and really accurate pacing.

        30 Apr

        MB Throws – 3 x 5
        Accels – 3 x 30m in 4.40 secs freelap
        4, 3 x 60m (30m IL) in 4.35/8.10 freelap (30m/60m)
        Step Ups – 3 x 8 x 50kg
        Back Squat – 2 x (10 x 92.5kg, 5 x 107.5kg, 2 x 115kg)
        RLESS – 3 x 6 x 75kg
        A1 RDL – 3 x 5 x 90kg
        A2 Swiss Ball Reverse Hypers – 3 x 11
        B1 Nordic Curls – 2 x 5 x 4 secs
        B2 Seated Leg Kicks – 2 x 8 secs
        Standing Calf Raise – 3 x 10 x 90kg (2 sec ISO)
        Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, X-Leg Sit ups, Fifer Scissors, 25 reps each
        Mobility D

        Throws (15), Accels (300m), Max Velocity (210m), Lower Body Weights (12535kg), Circuits (45 reps), Core (6 sets), Mobility (6 sets)

        Dry track, 9 degrees, -6 m/s wind. Silly wind, can’t really judge the times.

        1 May

        New Mobility E

        Mobility (6 sets)

        2 May

        Trek – 3 x 20m
        Bounds – 2 x 60m relaxed
        Blocks – 3 x 30m in 4.30 Freelap
        4 x 60m (35m IL) in 4.28/7.82 Freelap
        2 x 90m (30m IL) in 4.30/7.80/11.40 Freelap
        Hang Power Clean – 4 x 3 x 45kg
        Back Squat – 4 x 4 x 110kg
        SL Soleus Raise – 3 x 12 x 35kg

        Drills (420m), Accels (270m), Max Velocity (240m), Lower Body Weights (4820kg)

        Damp track, 14 degrees, no wind. My legs are heavy, surprisingly my calves are the worst. I was pleased with the speed I had at the intensity limit but as always a little uncertain about what I can do at County Champs given I’ve done so little top speed work. Squats were intentionally easy, I’ve put in more volume in the weights room compared to last year and it’s probably too much for me.

        If I can rest up I’m expecting to be in ~12.10 shape, with a favourable tailwind needed to get under 12.00. I’ve had trouble sleeping most of this week which really hasn’t helped.

        3 May

        Bench Press – 4 x 4 x 90kg
        Pendlay Rows – 3 x 6 x 75kg
        Pull ups – 8,7,6
        Rotator Cuff – 2 x 2 x 10
        A1 Sprinter Sit ups – 2 x 12 x 20kg
        A2 Ab Wheel Rollout with pull in – 2 x 8
        A3 Prone Pull Through – 2 x 15 x 5kg
        Mobility G

        Upper Body Weights (4260 kg), Core (6 sets), Mobility (6 sets)

        Better sleep last night, crazy cumulative fatigue though. This session was fairly routine, I seem to remember learning that rows should match bench press ideally, so I have work to do before I’m nearing 85-90kg.

        An okay week, on to the next one.

        in reply to: Full Summer Sprint Program (Mar 2024) #14145
        Fraser_9to5
        Keymaster

          SPP 2

          20 Apr

          Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
          Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
          2 x 40m Technical Runs
          Tempo – 3 x 2 x 300m in 56.5, 57.5, 56.7 secs
          MB Circuit – 10 reps in ~4:00
          Waterloo – 2 x 15 reps in ~4:00
          Mobility A

          Drills (320m), Tempo (1880m), Circuits (480 reps), Mobility (9 sets)

          I did ankle warm up exercises in the morning and was thrilled to be able to complete the full workout without any pain or discomfort. This was the switch from 200’s to 300’s and I handled the pace well. My speed session tomorrow starts with broad jumps and that will be a good gauge of how close my ankle/foot is to handling 100% sprinting.

          21 Apr

          Broad jumps, 4 – best of 248cm
          Box Jumps – 3 x 5
          Accels – 4 x 10, 4 x 20m
          3 x EFE, 3 x FEF 60m
          Front Squats – 3 x 5 x 85kg
          Bench Press – 3 x 5 x 85kg
          DB Rows – 3 x 6 x 37.5kg
          A1 Sprinter Sit ups – 2 x 12 x 20kg
          A2 Bear Dog w Tap – 2 x 15
          A3 Fifer Scissors – 2 x 25
          Mobility B

          Jumps (19), Accels (210m), Max Velocity (180m), Lower Body Weights (1275kg), Upper Body Weights (2625kg), Core (6 sets), Mobility (6 sets)

          No issues with the foot/ankle. Nice broad jump to kick off a very productive session. Only skipped pull ups as I had people coming round for lunch.

          22 Apr

          Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
          Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
          2 x 40m Technical Runs
          Tempo – 111,212,212,111 in 100m 16.8, 200m 36.2 secs
          MB Circuit – 10 reps
          Nekka – 2 x 15 reps

          Drills (320m), Tempo (1680m), Circuits (300 reps)

          Same session as last week, comfortable.

          23 Apr

          MB Throws – 3 x 5
          Accels – 2 x 30m in 4.22 secs freelap
          3 x 3 x 60m (25m IL) in 4.25/7.82 freelap (30m/60m)
          Step Ups – 3 x 8 x 50kg
          RLESS – 3 x 6 x 77.5kg
          Back Squat – 6,6,6 & 6,5,4 x 105kg
          A1 RDL – 3 x 7 x 85kg
          A2 Swiss Ball Reverse Hypers – 3 x 11
          B1 Nordic Curls – 2 x 5 x 4 secs
          B2 Seated Leg Kicks – 2 x 8 secs
          Standing Calf Raise – 3 x 8 x 100kg (2 sec ISO)
          Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, Fifer Scissors, 25 reps each
          Mobility D

          Throws (15), Accels (285m), Max Velocity (270m), Lower Body Weights (12840kg), Circuits (45 reps), Core (5 sets), Mobility (6 sets)

          Dry track, 11 degrees, no wind. My ankle is allowing me to train but not recovering that quickly. This is a huge session and a bit too much for me, it took 3h10 to complete. I’m not having great nights of sleep which sort of negates the effort I’m putting in during these workouts.

          24 Apr

          Calf stretch, Bench step over 2 x 10, Massage ball on chest

          Mobility (4 sets)

          This is my office day and I met friends for dinner so had no time to fit in mobility work. Given the exercises that fall on this day require the gym I will change it up in future.

          25 Apr

          Trek – 3 x 20m
          Bounds – 2 x 60m relaxed
          Accels – 2 x 30m in 4.30 Freelap
          2 x 3 x 60m (25m IL) in 4.35/8.00 Freelap
          2 x 90m (25m IL) in 4.35/8.00/11.70 Freelap
          Hang Power Clean – 3 x 3 x 45kg, 2 x 3 x 50kg
          Back Squat – 3 x 5 x 105kg
          SL Soleus Raise – 3 x 15 x 30kg

          Drills (420m), Accels (260m), Max Velocity (300m), Lower Body Weights (5220kg)

          Dry track, 11 degrees, +4 m/s tailwind. My legs were heavy today from a busy day in London yesterday, getting back late. I felt sluggish so glad the times weren’t too depressing. Nice to run further than 60m even though the intensity limit is 25m. I felt so much more explosive at 45kg in the hang power clean, I may rep that out rather than try to build up to anything really heavy. I chose not to push it in squats, my legs have done enough this week.

          I feel relatively positive about the County Champs, I still haven’t entered and the deadline is the end of this month. I’m inclined to do it this year and then not bother next year, I’m quite content relying on Freelap and maybe picking one or two Open meetings to get a legitimate 100m time in the summer when it suits me.

          26 Apr

          Bench Press – 3 x 5 x 87.5kg
          Pendlay Rows – 3 x 7 x 72.5kg
          Pull ups – 8,7,6
          Rotator Cuff – 2 x 2 x 10
          A1 Sprinter Sit ups – 2 x 12 x 20kg
          A2 Ab Wheel Rollout with pull in – 2 x 8
          A3 Prone Pull Through – 2 x 15 x 5kg
          Mobility G

          Upper Body Weights (4705 kg), Core (6 sets), Mobility (6 sets)

          I had to do this at 6am so I was pleased the bench went up nicely.

          Thankfully my foot/ankle injury is allowing me to sprint, I was in London and wore an ankle brace and cycled to/from the office to reduce stress on it.

          Happy to transition away from quite so much weight training volume as it takes a lot of time and drains me of energy. One more big lower body session on 30th April and after that I should see my times come down.

          in reply to: Full Summer Sprint Program (Mar 2024) #14144
          Fraser_9to5
          Keymaster

            SPP 1

            13 Apr

            Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
            Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
            2 x 40m Technical Runs
            Tempo – 3 x 3 x 200m in 36.1, 35.9, 35.9 secs
            MB Circuit – 15 reps in 5:40
            Waterloo – 2 x 15 reps
            Mobility A

            Drills (320m), Tempo (1880m), Circuits (540 reps), Mobility (9 sets)

            Warmer weather made this so much more pleasant to complete. Glad to see the back of the upper body weights and med ball throws in this session, I’m used to it being 75 mins and it’s been closer to 2 hours so far.

            14 Apr

            Broad jumps, 4 – best of 244cm
            Box Jumps – 3 x 5
            Accels – 2 x (20m sled, 20m 3 pt), 2 x 30m in 4.25 freelap
            2 x 2 x EFE 60m
            Front Squats – 3 x 6 x 80kg
            Bench Press – 3 x 6 x 80kg
            DB Rows – 3 x 6 x 37.5kg
            Pull ups – 8,7,6
            A1 Sprinter Sit ups – 2 x 9 x 20kg
            A2 Bear Dog w Tap – 2 sets
            A3 Fifer Scissors – 2 x 20
            Mobility B

            Jumps (19), Accels (180m), Max Velocity (120m), Lower Body Weights (1440kg), Upper Body Weights (4260kg), Circuits (55 reps), Core (6 sets), Mobility (6 sets)

            Dry track, 13 degrees, no wind. Loving the weather, sunny and 13 is all I ask for, especially with no wind. My execution of the 30’s was good but not great. I was amazed at how much my core strength was a limiting factor in front squats, enough that I immediately overhauled my ab workout to make it more challenging and get closer to failure on each set. Bench was a little weaker than I predicted but I’m expecting to bump it to 85kg in the next two weeks.

            Quite excited at the prospect of front squat having a carryover to my 30m runs as there’s some beginner gains to be had, I would like to be at 90kg soon enough. I should add that I’m holding a lower body-weight for now (69kg) to see how it translates to 100m times. Last year I opened with a windy 11.95 at a weight of 71kg and if anything I’m trying to see whether I can cut some fat and be more like 68kg by mid-May.

            15 Apr

            Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
            Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
            2 x 40m Technical Runs
            Tempo – 111,212,212,111
            MB Circuit – 15 reps
            Nekka – 2 x 15 reps

            Drills (320m), Tempo (1680m), Circuits (360 reps)

            16 Apr

            MB Throws – 3 x 5
            Accels – 2 x 30m in 4.22 secs freelap
            3 x 3 x 60m (25m IL) in 4.22/7.77 freelap (30m/60m)
            Step Ups – 3 x 8 x 60kg
            RLESS – 3 x 6 x 77.5kg
            Back Squat – 7,7,7 & 7,7,5 x 100kg
            A1 RDL – 3 x 7 x 85kg
            A2 Swiss Ball Reverse Hypers – 3 x 11
            B1 Nordic Curls – 2 x 5 x 4 secs
            B2 Seated Leg Kicks – 2 x 8 secs
            Standing Calf Raise – 3 x 10 x 95kg (2 sec ISO)
            Ab Ripper X – In & Outs, Bicycles x 2, Crunchy Frog, Fifer Scissors, 25 reps each
            Mobility D

            Throws (15), Accels (285m), Max Velocity (270m), Lower Body Weights (14020kg), Circuits (45 reps), Core (5 sets), Mobility (6 sets)

            Wet track, 11 degrees, +4 m/s tailwind. I sprained my right ankle in my warm up runs but it wasn’t bothering me during the sprints, only on the walk back to the start. Once I got home I put an ankle brace on it and did the weights. It isn’t feeling great now.

            Healthy tailwind means I can’t judge the Freelap times but I did feel fast and relaxed. An absolute mountain of weights, I almost backed out of it but I wanted to see how I’d cope. It was a lot but I managed well, legs failed me on the 6th set of squats. Mixed up the ab work again, Ab Ripper X helped my front squats at University so I picked some of the harder exercises here.

            17 Apr

            Mobility E

            Mobility (4 sets)

            My ankle is in a little brace I have, and I can’t really walk on it properly. I’m not that concerned because I can still lift weights and do some level of speed workout on the exercise bike, but it’s obviously still a setback and temporarily robs me of the joy of sprinting.

            18 Apr

            Bike Accels – 2 x 10 secs (lvl 15)
            Bike Sprints – 2 x 3 x 20 secs (lvl 12)
            Bike Sprints – 2 x 30 secs (lvl 11)
            Hang Power Clean – 6,3,3 x 40kg, 2 x 3 x 45kg
            Back Squat – 3 x 6 x 105kg
            Soleus Raise – 3 x 12 x 25kg
            Mobility F

            Lower Body Weights (4440 kg), Mobility (4 sets)

            The ankle is good enough to walk on but I’m still wearing the support. Thankfully it didn’t cause any pain during the bike workout. I had written down 6 reps of hang power clean but it’s quite tiring and I lose the explosive aspect with higher reps, so after the first set I broke it down into sets of 3. Pleased with the back squats.

            19 Apr

            Bench Press – 3 x 6 x 82.5kg
            Pendlay Rows – 3 x 8 x 70kg
            Pull ups – 8,7,6
            Rotator Cuff – 2 x 2 x 10
            A1 Sprinter Sit ups – 2 x 12 x 20kg
            A2 Ab Wheel Rollout with pull in – 2 x 8
            A3 Prone Pull Through – 2 x 15 x 5kg
            Mobility G

            Upper Body Weights (4705 kg), Core (6 sets), Mobility (6 sets)

            Good upper body session, I made the abs harder but fewer sets. Ankle is in a brace for precaution.

            Obviously not the best week given the ankle injury, I’m already considering scrapping the County Champs and just picking open meetings as and when I feel fresh and ready to race. I’m confident enough in the Freelap timing that I could even go the whole season without competing and just rely on training times to gauge my progress.

            in reply to: Full Summer Sprint Program (Mar 2024) #14105
            Fraser_9to5
            Keymaster

              GPP/SPP 2

              5 Apr

              Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
              Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
              2 x 40m Technical Runs
              MB Throws – 3 x 7 x 4kg
              Tempo – 3 x 3 x 200m in 36.8, 36.3, 36.6
              Nekka (MB Circuit) – 2 x 15 reps in ~2 mins
              – a few hours later –
              MB Circuit – 30 reps in 10:40
              DB Rows – 3 x 10 x 35kg
              DB Incline Press – 3 x 6 x 30kg
              OHP – 3 x 6 x 37.5kg
              Skull Crushers – 3 x 7 x 31kg
              Mobility A

              Drills (320m), Tempo (1880m), Throws (21), Circuits (540 reps), Upper Body Weights (4510kg), Mobility (9 sets)

              I did this workout in two stages as I was pressed for time. I also had to double up on the MB circuit and crank out 30 reps of each, which wasn’t too bad. I bumped the upper body weights then decided instead of going up a rep to go up a weight as the rep range will drop soon enough for SPP.

              6 Apr

              Broad jumps, 4 – best of 242cm
              Box Jumps – 3 x 5
              Accels – 5 x 10m, 3 x (20m sled, 20m 3 pt), 5 x 30m in 4.35 freelap
              Hang Power Clean – 2 x 8 x 30kg, 8 x 35kg
              RLESS – 8 x 75kg
              A1 RDL – 3 x 8 x 80kg
              A2 Swiss Ball Reverse Hypers – 3 x 11
              Goblet Side Lunge – 2 x 8 x 30kg
              B1 Nordic Curls – 2 x 5 x 4 secs
              B2 Seated Leg Kicks – 2 x 8 secs
              C1 Sprinter Sit ups – 3 x 8 x 20kg
              C2 Bear Dog w Tap – 3 x 10
              C3 Leg Lowers – 3 x 15
              Mobility B

              Jumps (19), Accels (320m), Lower Body Weights (4840kg), Circuits (55 reps), Core (9 sets), Mobility (6 sets)

              Dry track, 12 degrees, + 4 m/s wind. My right leg was causing me problems, it was similar to the issues I had when I pushed my RLESS quite hard in the previous session. It meant I may have subconsciously held back on my sprints, given my 30m times. I still tried one set of RLESS after but my leg was having none of it so I did the rest of the session. No long term concern but wary that injuries are very costly to a season.

              7 Apr

              MB Throws – 3 x 7 x 4kg
              Drills – A walk (MB), A March, A Skip (MB), A Switch 2 x 20m
              Dribble Ankle, Calf, Knee, SL scissor w runout 2 x 20m
              2 x 40m Technical Runs
              Tempo – 111,212,212,111

              Drills (320m), Tempo (1680m), Throws (21)

              Another two part workout, I didn’t have time to fit all of this in so I took advantage of this 8 day week and carried the rest of it over to tomorrow.

              8 Apr

              DB Rows – 3 x 6 x 35kg
              DB Incline Press – 3 x 6 x 30kg
              OHP – 3 x 6 x 37.5kg
              Skull Crushers – 3 x 6 x 31kg
              MB Circuit – 15 reps in 5:30
              Nekka – 2 x 15 reps in 2 mins
              Mobility C

              Circuits (360 reps), Upper Body Weights (3573kg), Mobility (8 sets)

              Continued from yesterday. I wasn’t happy with my technique in the DB rows so I reduced the reps and did them with better form. I didn’t realise I had done more a few days ago so I did sets of 6 on everything today and it felt quite easy.

              9 Apr

              Box Jumps – 3 x 5
              Accels – 3 x 20m sled, 20m 3pt
              4 x EFE 60m
              RLESS – 8,8,7 x 75kg
              A1 RDL – 3 x 8 x 82.5kg
              A2 Swiss Ball Reverse Hypers – 3 x 11
              B1 SL Swiss Ball HS Curl – 3 x 11
              B2 Lunge Jumps – 3 x 8
              Standing Calf Raise – 5 x 10 x 90kg (2 sec ISO)
              C1 Sprinter Sit ups – 3 x 9 x 20kg
              C2 Stir the Pot – 3 x 30 secs
              C3 Bird Dogs – 3 x 10
              Mobility D

              Jumps (39), Accels (160m), Max Velocity (120m), Lower Body Weights (9480kg), Circuits (66 reps), Core (9 sets), Mobility (6 sets)

              Damp track, 9 degrees, swirling wind. I felt much better today but didn’t time anything. Nice to get back to weights though I didn’t attempt the final rep on RLESS. Knackered this evening so it will be nice to get into SPP soon.

              10 Apr

              DB Rows – 2 x 7 x 35kg
              DB Incline Press – 2 x 6 x 30kg
              OHP – 2 x 7 x 37.5kg
              Skull Crushers – 2 x 8 x 31kg
              Mobility E

              Upper Body Weights (2720kg), Mobility (7 sets)

              11 Apr

              Trek – 3 x 20m
              Accels – 3 x 10m, 3 x 20m, 3 x 30m in 3.12 secs, 4.25 secs freelap
              Hard Tempo – 3 x 4 x 100m in ~14.9, ~14.9, ~15.1 secs
              RLESS – 2 x 8 x 75kg
              A1 SL Swiss Ball HS Curl – 2 x 11
              A2 Lunge Jumps – 2 x 8
              B1 Nordic Curls – 2 x 5 x 4 secs
              B2 Seated Leg Kicks – 2 x 8 secs
              SL Soleus Raise – 5 x 20 x 20kg
              C1 Sprinter Sit ups – 3 x 8 x 20kg
              C2 Ab Wheel Rollout – 3 x 15
              C3 Prone Pull Through – 3 x 10
              Mobility F

              Drills (300m), Accels (180m), Tempo (1200m), Lower Body Weights (6400kg), Jumps (16), Circuits (34), Core (9 sets), Mobility (4 sets)

              14 degrees, dry track, no wind. Much better session here, getting back in my groove again. The calf work was a lot but that should see me through the outdoor season without major Achilles issues.

              Much more positive at the end of this week, looking ahead I have a few new things to get excited about like front squats and heavier weight in the hang power cleans.

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