Training Log Archive: Career MoveIn the 7 days ending May 6, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday May 6, 2018 #
Walk 1:00:00 [3]
Saturday May 5, 2018 #
Run t&f (Track club t&f) 2:00:00 [3] 5.0 mi (24:00 / mi)
200m 29.33
100m 14.25
4 x 400 3rd
100m 14.25
4 x 400 3rd
Friday May 4, 2018 #
Note
(rest day)
10 pistol squats ea leg on stairs
Thursday May 3, 2018 #
Run t&f (Track speed) 1:10:00 [3] 4.0 mi (17:30 / mi)
Warm up: 1600 jog, stretches, marching, wall drills ab sp, ankle drills, straight leg drills
3 x (3 x 60) 3 min, 7 min
Cool down: 1600 jog w skips
3 x (3 x 60) 3 min, 7 min
Cool down: 1600 jog w skips
S&C (Nigel 66.1kg) 1:00:00 [3]
Vertical jumps 3 x 4
Med ball
Leg lowers
Kb squat jumps 3 x 5
Trx squat jumps 3 x 5
Box squats 42.5kg
Standing rotations 8ea side
Rdls 3 x 8 @ 62.5kg
Lying DB press 3 x 6 @ 15kg 2 sec pause
Chin ups 6,5,3 14
GHR 2 x 8 2nd set w 8kg in
Step ups 2 x 8 8kgea
STP Plank 2 x 8 both directions
Med ball
Leg lowers
Kb squat jumps 3 x 5
Trx squat jumps 3 x 5
Box squats 42.5kg
Standing rotations 8ea side
Rdls 3 x 8 @ 62.5kg
Lying DB press 3 x 6 @ 15kg 2 sec pause
Chin ups 6,5,3 14
GHR 2 x 8 2nd set w 8kg in
Step ups 2 x 8 8kgea
STP Plank 2 x 8 both directions
Yoga/Mobility 10:00 [3]
Wednesday May 2, 2018 #
Karate 1:30:00 [3]
Tuesday May 1, 2018 #
Run t&f (Track acceleration 440) 1:15:00 [3]
ahr:126 max:167
Warm up: 1600m jog, stretches, marching, high knees
4 x 20m falling start
30m flying start
40m flying start
50m flying start
60m flying start
60m block start
50m block start
40m block start
30m flying start
1600m cool down w marching/ high knees last 2 laps
4 x 20m falling start
30m flying start
40m flying start
50m flying start
60m flying start
60m block start
50m block start
40m block start
30m flying start
1600m cool down w marching/ high knees last 2 laps
Yoga/Mobility 30:00 [3]
S&C (Nigel Wk 19) 1:30:00 [3]
Warm up
Pistol squats 2 x 10
plyometrics
deadlifts @130kg off 2" block, DL jumps @20kg, front squats @42.5kg + w 3sec pause @37.5kg, weighted press ups @7.5kg, rear elevated splits squats @20kg each hand + w 3sec pause @16kg, rows @20kg, hip thrusts @67.5kg and body saw.
Pistol squats 2 x 10
plyometrics
deadlifts @130kg off 2" block, DL jumps @20kg, front squats @42.5kg + w 3sec pause @37.5kg, weighted press ups @7.5kg, rear elevated splits squats @20kg each hand + w 3sec pause @16kg, rows @20kg, hip thrusts @67.5kg and body saw.
Monday Apr 30, 2018 #
Walk 1:40:00 [3]
rhr:46 slept:7.0 weight:144lbs