Friday 1/25/2013
Track Meet
Completed the first day of an Indoor Heptathlon.
55m - 6.9h
Long Jump - 6.36 ~ 20’ 10"
Shot Put - 11.36 ~ 37’ 3"
High Jump - 1.96 ~ 6’ 5"
Points - 2654
Found out that I’m pretty damn slow right now. Not a big surprise though considering I’ve done no speed work. I wound up straining my right glute during high jump, but was still able to jump well. Overall wasn’t as sore afterward as last week, minus the right glute, and I have a lot to improve on.
Monday 1/28/2013
AM: Lifting
Box Jumps
25# DB 4x5
Split Squat
135# x 5
155# x 5
165# x 5
175# x 5
Front Squat
135# 3x8
Leg Ext.
70# 25, 22
First time doing split squat and front squat in a while, wasn’t sure what I could do.
PM: Track Workout
10 minute warmup @ 6.5 mph
Foam Rolling/Mobility work
8 x 200m (30s @ 15.1 mph (29.6 200m pace) with 3 minute recovery)
Depth Jumps - 24 inch box 4x8
Track workout felt really good today. Normally running on the treadmill makes me want to kill myself. I can’t wait till I have confidence in my legs again and can run outside on the track.
Tuesday: 1/29/2013
AM: Lifting
Hang Clean
135# 4x5
Incline Bench
135# x 5
155# x 5
165# 3x3
Incline Fly
40# DB 3x8
Pull-Over
40# DB 2x7
Dips
BW 2x8
Afternoon: 1/2 Hour Massage