J4GGA2's Log: Becoming More Athletic

Saturday 21st of January
Tempo runs

Warm-up

  • General movement

Tempos:

  • 3 x 8 x 15s / 45s rest

Alternated each rep between constrained and unconstrained runs. This was both to reduce the overall speed on half the runs (in turn limiting the load of the session) and to improve the unconstrained run patterns. Foci for today were on shin drop and trunk-pelvis positioning

Monday 23rd of January
OCTS: Accumulation 1 Week 4 - Eccentric

1 - Warm-Up

  • Deep tier plyos

2 - Speed

  • 3.5m tall fall acceleration + 1.5m forward stop x 4 ea
  • 3.5m lateral start acceleration + 1.5m forward stop x 4 ea
  • 3.5m lateral start lateral run + 1.5m lateral stop x 4 ea
  • 3.5m tall fall acceleration + 1.5m lateral stop x 4 ea

3 - Jumps

  • Approach jumps off 2

Felt freaking bouncy

4 - 7010 Bulgarian Split Squat

  • 55 x 4 x 5 wanted to die

4 - 7010 Deficit Snatch Grip RDL

  • 55 x 2 x 5
  • 60 x 2 x 5 nearly passed out after each set

6A - 7010 Incline DB Bench (60 Deg)

  • 20s x 4 x 5 a nice break

6B - 7010 Weighted Chin-Up

  • +10kg x 4 x 5 this was ridiculously hard for some reason

7A - Zercher Kickstand RDL

  • 50 x 8 ea

7B - Ecc-Only Ab Wheel on Toes

  • 3 x 5

That was rough

Tuesday 24th of January
Aerobic - Zone 2

Stationary bike for 47min at ~120-130 BPM

Sore as hell from yesterday

Wednesday 25th of January
OCTS: Accumulation 1 Week 4 - Isometric

1 - Warm-Up:

  • Light tier plyos
  • Medium tier plyos
  • Speed bounds

2 - Speed

  • A: Speed skip with jog-in start: 4 x 20m
  • B: Sprint with jog-in start: 4 x 20m

3 - Jumps

  • Hurdle drop jump: 10 rep cluster

4 - Deficit Bulgarian Hold

  • 25s x 3 x 60s ea

5A - Dip Hold (Bottom)

  • 3 x 30+20+10s

5B - Single-Arm Hang

  • 3 x 30+20+10s ea

6 - Deficit Snatch-Grip RDL Hold

  • 55 x 3 x 60s

7 - Handstand

  • 3min total: 90s, 60s, 30s

Friday 27th of January
OCTS: Accumulation 1 Week 4 - Concentric

1 - Warm-up:

  • Deep tier plyos

2 - Speed: Ball toss sprints

  • 2 x 4 x 5m ea forward sprint
  • 2 x 4 x 5m ea lateral sprint

3 - Jumps:

  • Ball drop 1-step approach jump over hurdle x 8 ea

4 - Bulgarian Split Squat

  • 67.5 x 4 x 6 ea

5 - Snatch Complex: 32.5 kg x 4 sets

  • A: Hip muscle snatch x 6
  • B: Hip power snatch x 6
  • C: Good morning x 6
  • D: Snatch push press x 6
  • E: Hip snatch high pull x 6

6 - OHP: Superset with various core

  • 42.5 x 4 x 6

7 - Pendlay Row

  • 75 x 4 x 8

Saturday 28th of January
Tempo Runs

Tempo runs: 4 x 8 x 15s run / 45s rest

  • Covered ~80m per run
  • Total volume ~2.56km
  • Alternated between constrained and unconstrained running each effort
2 Likes