AM workout
20 minute airdyne (7.67 miles)
50 back extension
AM workout
Broad jump 3x3
Power clean 4x3x135
50 dips
Chins 2x10x45, then 30 bodyweight
50 band pull aparts
2:00 plank
50 back extensions
Training partner & I have been wanting to start doing some sprinting/explosive work, so I think we’ll be doing some jumps on Monday, Wednesday, Saturday, and sprint on Wednesday & Saturday as well. Broad jumps felt a little weird today, but got a bit more comfortable with them as I went. Cleans were similar, first set felt off, then by the last set I had a ton of whip on the bar. I have an all time clean PR of 340, so this was definitely baby weight, but it was a step towards relearning the movement & moved well. Press day tomorrow, then a sprint session Wednesday.
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AM workout
Press 5x90, 100, 115, 5x5x90
Band pull aparts 5x10
Db curls 3x20
Band pushdowns 3x20
2:00 plank
50 back extension
Felt like a super “easy” day, but trusting the process that you can still get stronger with a very low training max & that this will give more room for improvement in sprinting/jumping. Speaking of which-first sprint session tomorrow. Should be fun
AM workout
Form running warm up
Split jumps 3x1 per side
4x15m fly
15 minute easy airdyne
• Honestly, doing a form running warm up had me a bit fatigued by the end. My hip flexors & ankle stabilizers just aren’t used to that kind of work, but I’m sure I’ll become accustomed to it soon.
• Jumps didn’t feel super explosive, but it’s the first time I’ve ever done them from a split stance so it can’t be that surprising.
• Knee is bothering me a bit after getting off the airdyne, & has felt like that for the last few workouts on it. Might need some time away from the airdyne, so I’ll be thinking of other options. Maybe weight vest walks or something
AM workout
Squat 5x160, 185, 210, 5x5x160
50 kb press w/45 lb kb’s
50 chins
50 band pull aparts
2:00 plank
50 back extension
Squats moved really well for it being my first real squat workout in about 6 weeks. A super light weight, but I’m happy with the speed. & with trying to improve sprinting/jumping, moving lighter weights really well is big time. Did a few sets without the belt, & used the belt for the rest. With the belt was definitely faster, but the big difference was I just felt more confident with it. Without it I had to use so much focus on bracing, whereas once I threw it on I could really explode.
Got bench coming up tomorrow, then another sprint day on Saturday
AM workout
Bench 5x135, 155, 175, 5x5x135
50 band pull aparts
50 db lateral raises
70 barbell curls
2:00 plank
50 back extensions
Happy with how the first week of lifting has felt. It’s weird doing such light weight AND low reps, but I have spent so long on programs struggling to survive/recover that this is bound to be uncharted territory for me, & having that extra recovery that I’ve almost never had will help with the sprinting
AM workout
Form running warm up/drills
4x30m sprint
4x3 bounds (chaining jumps together)
Felt meh on these. Pumped to improve on these though. Let’s fly
PM workout
20 minute easy airdyne
10 minutes of stretching out my sore hip flexors & hamstrings
AM workout
Single leg vertical jumps 4x2 per side
Easy broad jumps 3x3
Power cleans 2x3x135, 2x3x155
50 dips
50 chins
50 band pull aparts
2:00 plank
50 back extension
Some cleans felt really good, others moved fast but wonky. Still re developing a feel for the movement, & getting used to bracing while pulling from the ground. Assistance was giant setted at the end of the workout, & it ended up having a decent conditioning effect as 15+ minutes of work with very little rest
AM workout
Press 5x95, 110, 120, 5x5x95
Band pulls parts 5x10
100 barbell curls
100 band push downs
2:00 plank
50 back extension
Press moved better than last week, which is awesome, & got a good arm pump in. Another sprint day tomorrow
AM workout
Seated vertical jumps 4x3
Form running warm up
Sprint 6x15m
2 sets banded hip flexor work
2 sets banded monster walk
Felt like I was getting off the line a bit faster today, & jumps felt really explosive too. Might try to test broad jump next week to get a baseline of where I’m at
AM workout
Squat 5x170,195,220, 5x5x170
50 kb press 45 lbs
50 chins
50 band pull aparts
50 back extension
2:00 plank
Back didn’t hurt today, but still feels a bit iffy. Hoping that just going through the lifts will get more comfortable on it, as I wouldn’t want to be straining too much with where it’s at right now. Cleans are similar. Nonetheless, bar speed was pretty good on most of the sets today. Bench day tomorrow, then some more sprinting on Saturday.
AM workout
Bench 5x145,165,185, 5x5x145
Band pull aparts 5x10
50 lateral raises
75 barbell curls
50 back extension
2:00 plank
Bench moved smooth & relatively fast. Then got a solid pump in. Got sprinting tomorrow to round out the training week. I’m enjoying trying out a new style of training, & looking forward to seeing what kind of results it can turn out. Plan is six weeks of this (4 more after tomorrow) then hit an amrap set on week 7 to compare to the beginning. Before starting this I hit 205x11 bench, so that’s the number to beat
AM workout
Form running warm up
3x40 yard sprint
3x3 hurdle hops resetting for each jump
First step felt slow today, but top speed felt solid. Starting to really look forward to Saturday track sessions
Today’s work
Walked for about 45 minutes then did 100 band pull aparts
AM workout
Broad jumps 4x1
Power cleans 4x3x155
50 dips
50 chins
50 band pull aparts
50 back extensions
2:00 plank
Farthest broad jump was 8’ 3” which isn’t great, but a starting point at least. My best ever is 9’ 5”, so I’d imagine I’ll bring it up a few inches relatively quickly, but we will see
AM workout
Press 5x100,115,130, 5x5x100
Band pull aparts 5x10
50 kb rows/side with 30 lb kb
50 back extension
2:00 plank
100 banded curls
100 band push downs
All sets of press moved really well, with 130 feeling especially light. Got some extra rows in since my shoulder was hurting a slight bit, & I think the extra reps of retraction helped. Then got a wicked arm pump, which is always fun. Got another sprint day tomorrow, with the possibility of doing hill sprints on Saturday instead of hitting the track.
AM workout
Single leg vertical jumps 3x2 per leg
Seated vertical jump 3x2
Form running warm up
4x20m sprint from falling start
Probably a bit too much work for sprinting today. Felt flat by the time I got to the third sprint. I’ve had a couple bad nights of sleep in a row, so maybe my recovery is just behind right now, or I need to cut down the volume a little bit
AM workout
Squat 5x185,210,235, 5x5x185
75 barbell curls
75 band push downs
50 band pull aparts
2:00 plank
50 back extensions
Squats moved really well today. This was the fastest they have moved in all three weeks. Excited to be getting some leg strength back & to see it translate to jumping/sprinting power. Was a little short on time though, so swapped the kb press & chins to tomorrow & did arms today
AM workout
Bench 5x155,175,195, 5x5x155
Band pull aparts 5x10
50 kb press w 45 lb kbs
50 chins
50 back extensions
2:00 plank