Fraser Young

[Fraser Young]

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 Young]

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 Young]

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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A post shared by 9to5strength (@9to5strength)

[Fraser Young]

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 Young]

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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