Fraser Young

[Fraser Young]

SPP – Week 1

1 November

DB Running Arms – 3 x 60 x 2.5kg
Plate Toss – 3 x 12 x 15kg
A1 DB Bench – 2 x 14 x 36kg
A2 Explosive Pushups – 2 x 8
BB Curls – 2 x 10 x 40kg

2 November

Box Jumps on/off – 3 x 10 (85cm, 2 x 90cm)
Drills E
Hills – 2 x 6 x 40m (3.5 mins/6 mins)
A1 Bulgarian Split Squats – 1 x 8 x 82.5kg, 1 x 8 x 87.5kg
A2 Hang Power Cleans – 1 x 4 x 78.5kg, 1 x 4 x 81kg
Good Mornings – 1 x 12 x 50kg, 1 x 12 x 55kg, 1 x 12 x 57.5kg
Abs – 4 x 30 sec holds (reverse crunch isometric hold)
Side Bends – 2 x 15 x 26kg

Minimal fatigue during hills. Sugar hit and a red bull. Hit PB’s in first three exercises, probably most pleased with hang power cleans as I feel my technique is allowing me to really drive the weight up with all my power and I had more in the tank than 81kg but I wanted speed of movement. The transfer to my track work is noticeable and I can’t wait for my first block start.

3 November

Drills A
Tempo – 121 33 121
GS 2
Bataan
DB Running Arms – 3 x 60 x 2.5kg
A1 Bench Press – 8 x 87.5kg, 8 x 90kg, 8 x 87.5kg
A2 Explosive Pushups – 3 x 8

Bench PB and tempo was a cruise.

4 November

OH Shot (14.80m = PB)
Supermans
Drills E
Accels – 8 x (22.5m Sled, 20m 3 point) (4.5 mins)
Stiff Legged Deadlift – 2 x 8 x 111kg
Bird Dogs – 2 x 20
Hip Flexor Holds – 5 x 15 secs
Reverse Crunch Hold – 4 x 30 secs

Good 3 points but not the best set of sleds today. Weights were no trouble though abs might hurt tomorrow.

6 November

Hurdle Mobility x 3
Plyometrics
Pullups – 16
Dips – 25
Pause Squat Jumps – 3 x 4
Depth Jumps – 3 x 5 x 45cm
Single Leg Shock Jumps – 4 x 60cm, 4 x 70cm
Front Squat – 7 x 95kg, 6 x 95kg, 7 x 95kg
Hip Thrusts – 25 x double leg + 10kg, 22 x double leg + 15kg, 17 x SL mid-foot + 5kg, 20 x SL heel + 5kg
Eccentric SL Ham Curls – 7 x 30kg, 6 x 32.5kg
Side Bridge – 1 mins
Front Bridge – 2 mins

Front squat was a bit off, either too much depth on the 2nd set or just a weak back. Hamstrings were really worked as were glutes, bring on the easy week.

[Fraser Young]

GPP / SPP – Week 2

24 October

Drills
Tempo, 8 x 200m (2 mins)

Averaged under 30 seconds but there was quite a wide variation in times, with the second to last in 29.1 killing me for the final rep.

25 October

DB Running Arms – 3 x 50 x 2.5kg
Plate Toss – 3 x 12 x 15kg
A1 DB Bench – 1 x 16 x 36kg, 1 x 14 x 36kg
A2 Explosive Pushups – 2 x 8
BB Curls – 2 x 10 x 40kg
Ab Circuit

26 October

Box Jumps on/off – 3 x 10 (80cm, 2 x 85cm)
Drills E
Hills – 2 x 5 x 35m (3.5 mins/6 mins)
A1 Bulgarian Split Squats – 1 x 8 x 80kg, 1 x 8 x 82.5kg
A2 Hang Power Cleans – 2 x 4 x 76.5kg
Eccentric SL Ham Curls – 1 x 8 x 27.5kg, 1 x 8 x 30kg
Bench Press Sit Ups – 2 x 12 x 40kg
Side Bends – 2 x 15 x 26kg

Freezing wind at hills so legs weren’t performing great. Box jumps were good and weights were increasing nicely.

27 October

Drills, A & Bound
Tempo 121 312 12
GS 1
Nekka
GS 2
DB Running Arms – 3 x 60 x 2.5kg
A1 Bench Press – 1 x 8 x 85kg, 1 x 8 x 87.5kg, 1 x 8 x 85kg
A2 Explosive Pushups – 3 x 8

Strong bench press. Tempo was ok so I put in a 300 and that sorted me out.

28 October

OH Shot (14.70m SB)
Supermans
Drills E, Ankling, Glass Wall
5 x (2 x 20m sled, 17.5m 3 point) (4 mins/5 mins)
Deadlift – 2 x 5 x 121kg
Stiff Legged Deadlift – 2 x 8 x 111kg
Hip Flexor Holds – 5 x 15 secs
Good Mornings – 1 x 12 x 35kg, 1 x 12 x 37.5kg, 1 x 12 x 40kg
Abs – 4 x 30 sec holds

Happy with 3/5 runs, had low hips in one and muscled another. Deadlift is a LOWER BACK exercise, not legs, so doing good mornings in future as there was rounding even at 60kg. Also getting rid of bench press sit ups and bringing in reverse crunches or an isometric version.

30 October

Pause Squat Jumps -3 x 4
Depth Jumps – 3 x 5 x 45cm
Single Leg Shock Jumps – 3 x 5 x 70cm
Pullups – 20, 15, 11
Dips -23, 18, 17
Front Squat – 1 x 7 x 92.5kg, 2 x 7 x 95kg
Hip Thrusts – 25 x double leg + 10kg, 15 x SL mid-foot + 5kg, 17 x SL heel + 5kg
Good Mornings – 1 x 12 x 40kg, 1 x 12 x 45kg, 1 x 12 x 50kg
Abs – 4 x 30 sec holds, 2 x 1 min side bridge

No problems.

[Fraser Young]

GPP / SPP – Week 1

17 October

Drills A
8 x 200m (2 mins)
Pullups – 15, 8, 5, 4, 3, 3, 2

Averaged under 30 seconds in my 200’s, don’t think I’ll need to go much faster than that. I had a forward lean in the last few runs and it made an impact on my times of almost a second with the same intensity, so will keep that in future sessions. Pull ups were a mess, sore arms from working the night before until 3am.

18 October

DB Running Arms – 3 x 50 x 2.5kg
Plate Toss – 3 x 12 x 15kg
A1 DB Bench – 1 x 12 x 36kg, 1 x 14 x 36kg
A2 Explosive Pushups – 2 x 8
BB Curls – 2 x 10 x 40kg
Ab Circuit

19 October

Box Jumps on/off – 3 x 10 (70cm, 2 x 75cm)
Drills E
Hills – 3 x 4 x 40m (4.5 mins/6 mins)
A1 Bulgarian Split Squats – 1 x 8 x 72.5kg, 1 x 8 x 75kg, 1 x 8 x 80kg
A2 Hang Power Cleans – 3 x 4 x 76.5kg
Eccentric SL Ham Curls – 2 x 7 x 27.5kg, 1 x 7 x 30kg
Bench Press Sit Ups – 1 x 12 x 35kg, 2 x 12 x 40kg
Side Bends – 3 x 12 x 26kg

Legs were fired up from the box jumps, enjoyed those. Hills were ok, nothing special but all decent. Incredible weights session, 4500kcal yesterday and creatine, red bull and jelly beans today. Everything was a PB and I could have done more on the first two exercises.

20 October

Drills A, Bound
Tempo, 121 212 121
Nekka
GS 1
Running Arms – 3 x 50 x 2.5kg
Plate Toss – 3 x 12 x 15kg
A1 Bench Press – 1 x 8 x 75kg, 1 x 8 x 82.5kg, 1 x 8 x 85kg
A2 Explosive Pushups – 3 x 8
Bent Over Flyes – 2 x 12 x 5kg

DOMS in glutes and adductors from yesterdays excursions, couldn’t do some of the warm up stretches so decided against hurdle mobility and half the circuits. Weights were quick, enjoyed getting back to regular bench press.

21 October

OH Shot (14.40m)
Supermans
Strides – 60m
Sleds – 3 x (4 x 22.5m, 15m 3 point)
Deadlift – 1 x 6 x 118.5kg, 2 x 5 x 126.5kg
A1 Stiff Legged Deadlift – 1 x 8 x 108.5kg, 1 x 7 x 108.5kg
A2 Bird Dogs – 2 x 20

Not the best session, glutes weren’t strong and back was weak from pullups so deadlift was sub-par.

22 October

Sports massage

Traps and lower back were tightest

23 October

Plyometrics
Pullups – 17, 14, 12
Dips – 20, 16, 16
Pause Squat Jumps – 3 x 4
Depth Jumps – 3 x 5 x 40cm
Single Leg Shock Jumps – 2 x 5 x 65cm, 1 x 5 x 70cm
Front Squat – 1 x 7 x 90kg, 1 x 7 x 97.5kg, 1 x 7 x 92.5kg
Hip Thrusts – 20 x double leg + 10kg, 15 x SL mid-foot + 5kg, 15 x SL heel + 5kg
Eccentric SL Ham Curls – 1 x 7 x 27.5kg, 1 x 7 x 30kg
Side Bridge – 1 min 05
Front Bridge – 2 mins

Pretty comfortable with a higher shock jump, not sure how many BW’s of force I get from 70cm but it’s manageable. Didn’t go for 100kg front squat as I still need to focus on depth. Added weight to hip thrusts to make it more challenging. Good workout, improved plyometrics and got large numbers on the gymnastics. Weights were fine.

[Fraser Young]

GPP – Week 3

10 October

Drills A
Tempo, 8 x 200m (2 mins)

Tried to go faster again and worked out the average to be 30.5 so please with consistency. Really gave my all in the last rep and ended on a 29.1.

11 October

A1 DB Running Arms – 3 x 50 x 2.5kg
A2 Plate Toss – 3 x 10 x 15kg
B1 DB Bench – 2 x 12 x 36kg
B2 Explosive Pushups – 2 x 8
BB Curls – 2 x 10 x 40kg
Ab Circuit
Pillar, Agony reps

Starting an easy week, weights were fine and abs were pretty tough.

12 October

MB Throws – 5
Drills E
Hills – 2 x 4 x 40m (4 mins/7 mins)
A1 DB Weighted Lunges – 2 x 20 x 26kg
A2 Hang Power Cleans – 2 x 5 x 73kg
Eccentric SL Ham Curls – 2 x 8 x 25kg
Bench Press Sit Ups – 3 x 12 x 30kg
Side Bends – 3 x 12 x 20kg

Pretty sore upper back, didn’t know whether it was the lack of a crunch in my bench press sit ups or the pullups I did the other day, but I had to massage it a lot to make sure I didn’t tweak anything. Got a headache again in weights, might be dehydration.

13 October

Hurdle Mobility x 2
Drills A, SL Bound
Nekka x 2
GS 1
GS 2
Bataan x 2
Running Arms – 3 x 50 x 2.5kg
Plate Toss – 3 x 10 x 15kg
A1 DB Bench – 2 x 14 x 36kg
A2 Explosive Pushups – 2 x 8
Bent Over Flyes – 2 x 12 x 5kg

Tough circuits, was sweating loads. Easy weights so that was ok.

14 October

MB Throws – 5
Jumps – 5
Sleds – 3 x 3 x 20m (4 mins/6 mins)
Deadlift – 3 x 5 x 118.5kg
A1 Stiff Leg Deadlift – 2 x 7 x 108.5kg
A2 Bird Dogs – 2 x 20
Bench Press Sit Ups – 3 x 12 x 30kg

Kept it easy again, slight rounding of my back in deadlift but with hip flexor stretches that should now go.

16 October

Hurdle Mobility
Pause Squat Jumps – 3 x 5
Depth Jumps – 3 x 5 x 40cm
Single Leg Shock Jumps – 5 x 45cm, 5 x 55cm, 5 x 60cm
Front Squat – 1 x 8 x 85kg, 2 x 7 x 95kg
Hip Thrusts – 20 x double leg, 15 x SL mid-foot, 15 x SL heel
Eccentric SL Ham Curls – 2 x 8 x 26.25kg
Side Bridge – 1 min
Front Bridge – 2 mins

Pretty comfortable landing on one leg from up to 60cm, thought it would be lower than that. New program with hip thrusts a la Contreras with top of torso on a bench and legs on another raised ledge. Front squats were weird as it felt natural to go about 3 or 4 inches lower than I did last year, 85kg felt like a warm up and I’m pretty sure I’ll be straight into three figures next week.

[Fraser Young]

GPP – Week 2

3 October

Drills
Tempo 8 x 200m (2 mins)

Was slightly faster than last week, around 31 to 31.5 seconds and finished on 30.1.

4 October

A1 DB Rows – 2 x 10 x 26kg
A2 Plate Toss – 2 x 10 x 15kg
B1 Alternate DB Bench – 2 x 14 x 36kg
B2 Explosive Pushups – 2 x 8
BB Curls – 2 x 10 x 42.5kg
Ab Circuit, 4.5 mins

Intentionally upped the dumbbell bench then accidentally upped the curls, thought I’d got weaker so cranked out all ten reps, would’ve done 8 or 9 if I knew it was heavier. Good ab circuit, not that tired by the end.

5 October

MB Throws – 6
Drills E
Hills – 2 x 5 x 40m (4 mins/6 mins)
A1 DB Weighted Lunges – 3 x 20 x 26kg
A2 Hang Power Cleans – 3 x 6 x 68.5kg
Eccentric SL Ham Curls – 2 x 8 x 25kg
Wall Sit/Ski Squat – 6 in 120 secs, 40kg

Good hills, little slippery but kept head down and drove through the cone. Added hang cleans to weights, felt powerful.

6 October

Drills A
Tempo – 3 x 4 x 100m (30 sec/2.5 mins)
Nekka x 2
A1 DB Running Arms – 2 x 50 x 1.25kg, 1 x 50 x 2.5kg
A2 Plate Toss – 3 x 10 x 15kg
B1 DB Bench – 2 x 14 x 36kg
B2 Explosive Pushups – 2 x 8
Bent Over Flyes – 2 x 12 x 5kg
Bench Press Sit Ups – 3 x 8 x 20kg

Still taxed in tempo, strong wind didn’t help.

7 October

MB Throws – 5
Jumps 5
Drills E
Sleds – 3 x 4 x 20m (4 mins/6 mins)
Deadlift – 1 x 6 x 116.5kg, 1 x 6 x 121.5kg, 1 x 6 x 124kg
A1 SLRDL – 2 x 8 x 55.5kg
A2 Bird Dogs – 2 x 20
Bench Press Sit Ups – 2 x 8 x 25kg, 1 x 8 x 27.5kg

Sleds weren’t too difficult, got technique right for the most part. Pleased with my deadlift, think the lack of pull ups meant my back was strong enough to make it through weights untroubled.

9 October

Hurdle Jumps – 4 x 8 x 84cm
Jump into Lunge – 3 x 6 per leg
2 Footed Line Hops – 3 x 20
Shock Jump – 3 x 5 x 85cm
Back Squat – 1 x 8 x 125kg, 2 x 8 x 130kg
Eccentric SL Ham Curls – 2 x 8 x 25kg
Side Bridge – 1 min
Front Bridge – 2 mins

Good plyometrics, little shaky with one leg either side of the hurdle but recovered and finished it all. Squat PB but felt an extra few kg’s were within me.

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