Fraser_9to5

[Fraser_9to5]

8 June

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

11 June

Trek (plyos) – 1 x 20
Accels – 2 x 20m, 2 x 30m
100m – 12.56
200m 25.75

These runs were into a headwind so I was pleased with the times, especially the 200 which is 0.44 seconds faster than a month ago. I’ll probably do something else for legs in the summer but I’d love to pick up sprinting again next year or even to do the indoor 60m in Feb/Mar 2023.

[Fraser_9to5]

1 June

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

3 June

Trek (plyos) – 2 x 20
Accels – 4 x 30m in ~4.5 secs
Sprints – 80, 100, 120m (10 mins / 12 mins) in ??.??, 12.72, 15.13

Always seem to screw up the hand timing with at least one rep. There was a slight headwind so I was pleased with the times.

5 June

10 minute run

I went online to register for the open meeting on 7th June but the deadline had already passed so if they decline my late entry I’m simply going to run a 100m / 200m on the evening of the 7th at my local track and then finish there.

[Fraser_9to5]

31 May

Pull / Chin / Neutral / Chin / Pull – 8,6,5,6,2 (90 secs)
Side Plank – 2 x 50 secs
Wall Press Heel Taps – 2 x 13 per leg
Passive Hang – 45 secs

2 June

Pull / Chin / Neutral / Chin / Pull – 8,7,6,5,2 (90 secs)
Front Plank – 2 mins 45 secs
Wall Press Heel Taps – 2 x 13 per leg
Passive Hang – 80 secs

I was filming some other challenge which involved front plank and passive hang.

4 June

Pull / Chin / Neutral / Chin / Pull – 10,6,7,8,2 (90 secs)
Side Plank – 2 x 50 secs
Wall Press Heel Taps – 2 x 13 per leg

This was more of a struggle, I’ve been going through the motions so far as it hasn’t been a challenge at <= 8 reps. Total reps is creeping up slowly as the final set has dropped to 2 reps this week

[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.

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