Monday July 20, 2020
Loop band shoulder exercises, pushups plus
Lying Med Ball Chest Throws:
3 x 5
Board Press:
225 x 4 x 4
Inverted Rows:
4 x 15
Circuit: 3 sets
Axle Curls 10 @ 75
Band Pullaparts 20 @ red band
Lying Tricep Extensions 12 @ 75
Light sessions today, mix of 400m jogging, stretching, and core work. Adductor is healing but I’m far from ready for sprints, at least 2 weeks.
Thursday July 23, 2020
Jump rope, light RDLs, iso hip flexion, lateral squats, loop band shoulder exercises
Board press:
255 x 1.5
255 x 1.5
205 x 8
3 sets of tuck lever rows and dips
Friday July 24, 2020
800m jog, track warm-up
Tempo Runs:
100-100-100-100-100-100
30 abs, 15 pushups, 100m walk between reps
Pulled groin is much better. Mostly unnoticeable during tempos, only thing that aggravated it was carioca
Sunday July 26, 2020
800m jog, track warmup
Tempo Runs:
100+100
100+100
100+100
100+100
50m walk between reps
40 abs and 50m walk between sets
Ate some beef stew 2.5 hours beforehand but it wasn’t digested yet, made this unpleasant
Monday July 27, 2020
400m jog and track warmup
Bounding Broad Jumps:
4 x 5
Med Ball Throws:
2 x 5 between the legs forward
2 x 5 between the legs backward
Back Squats:
205 x 5
255 x 5
255 x 5
255 x 5
Didn’t want to go any heavier with my groin rehabbing still
Board Press:
205 x 5
225 x 5
225 x 5
Tuck Lever Rows:
3 x 6
Wednesday July 29, 2020
400m jog, track warmup
Sprints:
3 x 30m at 90%
Groin okay
Bounding Broad Jumps:
4 x 5
Med Ball Throws:
Between the legs forward 2 x 5
Between the legs backward 2 x 5
Back Squats:
255 x 5
275 x 3
mild groin pain
Board Press:
205 x 3
225 x 3
235 x 3
235 x 3
Tuck Lever Rows:
3 x 5
Thursday July 30, 2020
800m jog, track warmup
Tempo Runs:
100+100
100+100
100+100
100+100
50m walk between reps
40 abs, 15 pushups, 6 chinups, 50m walk between sets
Lots of Spikeball on Saturday so I had some blisters on my feet, made today difficult.
Monday, August 3, 2020
400m jog, track warmup
Sprints:
30m x 3 @ 95%
groin sore but better
Bounding Broad Jumps:
3 x 5
Med Ball Throws:
Between the legs forwards 2 x 4
Between the legs backwards 2 x 4
Side ways 2 x 3 per side
Back Squats:
255 x 3
275 x 3
295 x 4
groin ok
Board Press:
205 x 3
225 x 4
235 x 3
235 x 3
Tuck Lever Rows:
3 x 6
Wednesday, August 5, 2020
track warm-up
High Pogo Hops:
3 x 12
Lateral Bench Hops:
3 x 10
Step-up Jumps:
3 x 4 per leg
5-10-5 Pro Shuttle:
6 reps (5.05 best)
on slippery grass, will need to try again on a proper surface or with cleats
Nordic Ham Curls:
4 x 4
Pushups:
BW x 10
+80 x 8
+100 x 6
+100 x 6
Tuck Chin-ups:
3 x 8
Partner Med Ball Ab work:
3 sets
Friday August 7, 2020
800m jog, track warmup
Sprints:
3 x 10m (1.89 pr)
4 x 30m (4.29 pr)
Med Ball Throws:
Between the legs backwards 3 x 4
2 arm chest 3 x 5
Back Squats:
255 x 3
275 x 3
295 x 5
Board Press:
205 x 3
225 x 5
225 x 5
225 x 5
Inverted Rows:
3 x 15 ss with band pull aparts
Went a bit too hard today, didn’t help that the sun was blasting me at the track. Won’t be doing another high intensity day until Wednesday earliest.
Sunday August 9, 2020
800m jog, track warmup
Sprints:
20m x 3 (3.21 pr)
40y x 3 (5.03)
Bounding Broad Jumps:
3 x 5
Axle Deadlifts:
Doubles up to an ugly 475
Pushups:
BW x 10
+80 x 8
+80 x 8
+80 x 8
Pullups:
3 x 10
Wednesday August 12, 2020
Changed up my tempo day today. Wasn’t as easy as I expected.
4 sets of:
400m jog
Med Ball Circuit:
Around the World x 20
RDL x 20
Reverse Lunge x 20
Curl x 20
Bent over Row x 20
Squat x 20
Leg Raises x 20
Russian Twists x 20
Chest Press x 20
Situp x 20
minimal rest, mostly done non-stop
Thursday August 13, 2020
400m jog, track warmup
Felt drained today but set a nice PB on my 20m sprints. Big workout Saturday so I’ll rest up.
Sprints:
20m x 8 (3.11 pr)
High Hurdle Hops (invisible)
3 x 6
Med Ball Throws:
Between the legs backwards 3 x 4
Back Squats:
295 x 4
295 x 4
Tuck Lever Rows:
8, 8, 6
Dips:
2 x 12
Saturday August 15, 2020
800m jog, track warmup
Sprints:
20m x 2 (3.24)
30m x 2 (4.42)
40m x 3 (5.49 pr)
High Pogo Hops:
2 x 12
Hurdle Hops:
2 x 6
Back Squats:
305 x 4
Pushups:
BW x 10
+55 x 6
+105 x 4
+105 x 4
+105 x 4
Pull-ups:
4 x 10
Felt good today but sprint times would say otherwise
Tuesday August 18, 2020
800m jog, track warmup
Slow AF today but long draining day at work, poor nutrition, and a pretty serious head wind. Jumps felt great at least.
Sprints:
20m x 2 (3.23)
40y x 5 (5.13)
High Pogo Hops:
3 x 12
Hurdle Hops:
3 x 8
Played around with a few sets of standing triple jump but it felt pretty uncoordinated.
Med Ball Throws:
Between the legs Backwards 3 x 4
Wednesday August 19, 2020
4 sets of jump rope and sprinter situps
loop band shoulder exercises
Box Squats:
115 x 5
205 x 5
255 x 5
295 x 3
315 x 3
325 x 3
315 x 3
315 x 3
Board Press:
135 x 8
185 x 5
205 x 3
225 x 5
225 x 5
225 x 5
205 x 5 (extra close grip)
Tuck Lever Rows:
4 x 6
Axle Curls:
3 x 10
Good session today even though my times were slow. I’m about to go travelling + will need to quarantine afterwards so activity will be minimal on this log.
Friday August 21, 2020
400m jog + track warmup
Sprints:
20m x 3
40m x 3
60m x 1
Banded Deadlifts:
205 x 5
295 x 5
345 x 3
345 x 3
345 x 3
supersetted with hurdle hops. doubled green band ~90 lbs at the top
Axle Push Press:
115 x 8
165 x 5
185 x 5
185 x 5
165 x 5
haven’t done exercise in almost 10 years, felt good.
Dips // Inverted Rows:
15 + 15
15 + 12
15 + 12
20 days off, finally getting back into it. Setup a mini gym in my garage while I’m stuck in quarantine.
Easy workout but I still felt like puking. I guess 20 days off will do that.
6 sets
Swings 80 x 20
Pushups x 20
Russian Twists x 20
Band Pullaparts x 20
finished with some static stretching of my hips
5 sets
Swings 80 x 20
Superman Plank from Hands x 10 each side
1-arm Rows 80 x 10 each side
Sandbag Halos 45 x 10 each side
3 sets of 3 way Shoulder raises
Finished with groin and hamstring stretching