Fraser_9to5

[Fraser_9to5]

24 May

Pull / Chin / Neutral / Chin / Pull – 6,5,4,6,5 (90 secs)
Wall Press Heel Taps – 2 x 10 per leg
Hollow Body Hold – 2 x 25 secs

Note that the previous week was also a hollow body hold i.e. static, and not a hollow rock.

26 May

Pull / Chin / Neutral / Chin / Pull – 8,5,5,4,4 (90 secs)
Wall Press Heel Taps – 2 x 10 per leg
Hollow Body Hold – 2 x 25 secs

28 May

Pull / Chin / Neutral / Chin / Pull – 5,9,5,5,5 (90 secs)
Hollow Body Hold – 2 x 25 secs
Wall Press Heel Taps – 2 x 10 per leg

The hollow body hold is the harder of the two so I did that first. I was expecting the reps to ramp up faster but I suppose this program is also for people who can only do 7-8 pull ups so they’d already be near their max.

Here’s my 12 dead hang pullups from day 0

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[Fraser_9to5]

25 May

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Floor to Ceiling Jumps – 3 x 10
High Knee Running – 3 x 40 contacts

27 May

Around The Square – 3 x 4
Single Leg Bench Hops – 2 x 8
Depth Jumps – 3 x 5 x 45cm
Seated Box Jumps – 3 x 8

29 May

Trek (plyos) – 2 x 20
Accels – 20m bend
Sprints – 3 x 200, 2 x 200 (2.5 mins / 10 mins) in 28.5, 28.7, 28.9 & 29.1, 29.5

My series on 8th May was 27.7, 28.7, 28.9, 29.7, 30.9 so 0.8 slower on the first run (which was too fast last time) and 0.6 / 1.4 seconds faster on the final two reps. Pleased with that, I didn’t feel too horrible lining up for the final 200m and knowing my best is 26.2 I think a target of 28.5 is reasonable.

Thanks to the Jubilee I’ll have Thurs/Fri off so I plan to do a speed session on the Thursday and maybe some tempo on the Saturday or Sunday, meaning if I can work from home on Tuesday 7th I can finish a bit early and go to the local track meet.

[Fraser_9to5]

25 May

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Floor to Ceiling Jumps – 3 x 10
High Knee Running – 3 x 40 contacts

27 May

Around The Square – 3 x 4
Single Leg Bench Hops – 2 x 8
Depth Jumps – 3 x 5 x 45cm
Seated Box Jumps – 3 x 8

29 May

Trek (plyos) – 2 x 20
Accels – 20m bend
Sprints – 3 x 200, 2 x 200 (2.5 mins / 10 mins) in 28.5, 28.7, 28.9 & 29.1, 29.5

My series on 8th May was 27.7, 28.7, 28.9, 29.7, 30.9 so 0.8 slower on the first run (which was too fast last time) and 0.6 / 1.4 seconds faster on the final two reps. Pleased with that, I didn’t feel too horrible lining up for the final 200m and knowing my best is 26.2 I think a target of 28.5 is reasonable.

Thanks to the Jubilee I’ll have Thurs/Fri off so I plan to do a speed session on the Thursday and maybe some tempo on the Saturday or Sunday, meaning if I can work from home on Tuesday 7th I can finish a bit early and go to the local track meet.

[Fraser_9to5]

17 May

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Floor to Ceiling Jumps – 3 x 10
High Knee Running – 3 x 40 contacts

18 May

Around The Square – 3 x 4
Single Leg Bench Hops – 2 x 8
Depth Jumps – 3 x 5 x 45cm
Seated Box Jumps – 3 x 8

19 May

Uphill Sprints – 4 x 20m
Uphill Broad Jumps – 3 x 15
Plate Snatch to Box – 3 x 4 per leg

The plate snatch to box I got from here https://youtu.be/wd6UESSBOk0?t=216

22 May

Trek – 2 x 20m
Accels – 3 x 30m in 4.45
Sprints – 80m, 100m, 120m (10 mins / 12 mins) in ??, 12.81, 15.22

My spike plates were hanging off my shoes for the longer runs, I’ve just got home and glued them back on. Always annoying to incorrectly press the start/stop on my watch and not get a time as the 80m felt fast. Slight tailwind here so pleased with the times, I ran 15.15 with a big tailwind in late April.

The local track meet is on the 7th June so I may not take part, especially since I’d need to register at 5.30pm for the 100m and I’m very unlikely to be done with work by then. It would be nice to register an official electronic time but I’m not overly bothered by it so I may stop next week.

[Fraser_9to5]

9 May

Runner’s Yoga
A1 Sprinter Situps – 3 x 8 x 20kg
A2 Bear Dogs w single arm move – 3 x 10
A3 Leg Lowers – 3 x 15

I took out some of the mobility exercises and put all the core together into a superset.

10 May

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Floor to Ceiling Jumps – 3 x 10
High Knee Running – 3 x 40 contacts

This was my deload, some simple plyos and then a speed endurance drill.

11 May

Around The Square – 3 x 4
Single Leg Bench Hops – 2 x 8
Depth Jumps – 3 x 5 x 45cm
Seated Box Jumps – 3 x 8

Depth jumps are quite intense but hopefully my CNS recovers for Sunday’s time trial.

13 May

Runner’s Yoga
A1 Sprinter Situps – 3 x 8 x 20kg
A2 Bear Dogs w single arm move – 3 x 10
A3 Leg Lowers – 3 x 15

15 May

Full warm up, plyos etc.
100m in 12.60
200m in 26.19

This was the weekend of the County Championships but I’d made other plans so I did a hand timed 100/200m at the local track instead. It’s hard to know how much to add on for reaction time because I’m not exactly pressing the timer on first movement. I would say 12.75 and 26.35 sound about right, though I’d like to think if I was racing other people I’d go faster.

I have another two weeks to maintain speed and hopefully there’s a local meet on 1st June.

Here’s my 100m

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