AM Session
Dynamic Mobility & Activation
Shoulder Couplet
Two sets of:
Band-Distracted Pec Stretch x 45 seconds per side
Banded Perfect Stretch
x 45 seconds per side
and then . . .
Two sets of:
Banded Monster Walks x 16 reps forward/backward
Banded Lateral Walks x 16 reps each direction
Banded Clam Shells x 16 reps each side
A.
Build to today’s heavy…
Snatch with 3-second Tempo Lift-Off
Take 3-seconds to lift the barbell from the floor to the knees, and immediately accellerate the barbell and snatch once the barbell passes the knees.
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
C.
Three rounds for time of:
Run 400 meters
15 Thrusters
20 Chest-to-Bar Pull-Ups
34-54: 115/75 lbs
55+: 75/55 lbs; Chin-Over-the-Bar Pull-Ups
PM Session
Warm Up
300 Meter Jog @ 50%
100 Meter Walk
300 Meter Jog @ 60%
100 Meter Walk
Followed by…
Three sets of:
Good Mornings x 20 reps
Air Squats x 20 reps
Skipping for height x 20 meters
Skipping for distance x 20 meters
Backward skipping x 20 meters
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Pulling in place
Followed by….
Complete two laps of:
Jog the curve, sprint the straight away, jog the curve, sprint the straight away.
If you don’t have a track available, jog for 45 seconds, sprint for 20 seconds for four sets.
Four sets of:
800 Meter Sprints
Rest the amount of time it takes you to complete the distance.
Record your pace so you know what you can mantain if this distance comes up for Regionals.
Cool Down
400 meter jog
15 Minutes of Static Stretching (Focus on Low Back, Hips, Shoulders, IT Band)
A. Nope shoulder
B. 235, 275, 300, 315, 320, 325
C. 15:40 horrible
A: 200 – felt heavy with 3s
B: 385#
C: 13:22 – This ate me alive. Pathetic performance. C2B were horrible and last run was slow. Wasn’t fueled right for this one either.
Track session 9:45-11am:
Did everything
800m: 3:29, 3:34, 3:31, 3:31
Still pretty sore from Wednesday training, and the running made it quite noticeable some tension still in my left hammy and right hip flexor.
Training session 12-2:15:
Lots of mobility!
A. These felt very hard with a 3 sec lift off!
85-95-105-115-125-135-140x-140x-140-145x
B. 175×5, 200×3, 215×1, 225×1, 230×1, 235xmiss
(Back and legs are just sore and tired)
C. 11:56 (this really felt awful today…slow as molasses…not sure if it was all the running I did earlier, or just my sore legs/hammy…anyway it’s done…thank God!)
Wednesday’s…traveling Phx & San Diego
A. Still can’t hspu, db z press sub
B. SJ 185-215 Can’t lock out L
C. DL 225, 255, 285, 305, 355
A1. Used 100 sandbag: 2:30, 2:35, 2:39, 2:45, 2:45
Sort of one session, lol… A. Up to 165, missed 170 3 times, I was really forward today, catching everything on my toes. Dropped back down to 155 for a few reps trying to stay back and get the bar going straight up. B. 190/220/245/255/260/260 C. 11:49 Run was about 440m, slightly uphill for half
Thrusters- UB C2B- 16-4/12-8/UB Tried breaking up the pull up so that I could catch a breath and not go so far that recovery into the run was worse. Hope that makes sense…. Recovered a bit, drove to a high school track with my… Read more »
Activation and mobility
A. Worked up to 160. Last rep was slow to knees but not for 3 sec.
B. 185×5, 215×3, 225,235x1x3
C. 11:50