Pushups: 5 x 20
High knee marches done between sets carrying a 45 lb sandbag … no rest
Med Ball Situps: 3 x 20
Warmed up with shoulder band work
Swings:
100 x 20
100 x 20
100 x 20
100 x 20
Elbow Tap from Med Ball:
3 x 30
Skater Squats:
+15 x 5
+15 x 5
+15 x 5
+15 x 5
first time doing these. easy but was a bit sore on my groin.
1-arm Rows:
100 x 10
100 x 10
100 x 10
100 x 10
Pushups:
+45 x 12
+45 x 12
+45 x 12
Towel Curls:
5 x 10
BW Tricep Extensions:
5 x 10
some wall ball through-out
Swings:
100 x 20
100 x 20
100 x 20
100 x 20
Med Ball V-Ups + Russian Twists:
15 + 15
15 + 15
15 + 15
15 + 15
Skater Squats:
+45 x 3
+45 x 3
+45 x 3
+45 x 3
+45 x 3
1-arm Row:
100 x 12
100 x 12
100 x 12
100 x 12
Pushups:
+45 x 12
+45 x 12
+45 x 12
+45 x 12
3-Way Shoulder Raises:
3 x 12
Towel Curls:
3 x 10
BW Tricep Extensions:
3 x 10
First proper workout in 4 weeks. Nice to get back into it. Didn’t bother with numbers since I kept it light.
Ankle walks, loop band glutes, loop band shoulders, ankle hops
Back Squats: 5 x 5
Board Press: 4 x 5
Bent over Rows: 4 x 5
Walking Side Bends: 4 x 12
So much regression. I should really do a GPP phase but don’t really feel like it. Dropped the weights to work on some basics. Everything after sprints was done barefoot on grass.
400m jog + track warm-up
Sprints:
7 x 30m, prone starts
High Pogo Hops:
3 x 12
Hurdle Hops:
3 x 10
Single Leg Hops over med ball:
3 x 20 sticking each landing
Med Ball V-ups + Russian Twists:
3 x (15 + 15)
Thursday September 24, 2020
800m jog, track warmup
Sprints:
8 x 30m, falling and prone starts
High Pogo hops:
2 x 10
Hurdle Hops:
2 x 8
Bounding Broad Jumps:
2 x 6
Back Squats:
255 x 5
275 x 5
Paused Board Press:
205 x 5
205 x 5
205 x 5
Stiff Leg Deads:
275 x 10
275 x 10
Inverted Rows:
2 x 15
some ab work done throughout
Consistency has been terrible lately, been too busy to workout. Yesterday I had an MRI on my shoulder and it included a deep injection so I wasn’t suppose to workout the same day.
Wednesday September 30, 2020
Worked up to 5x5 of Banded Axle Deadlifts @ 295 + doubled green band (about 90 lbs at the top)
Dip station Straight leg raises, jump rope, and wall ball in between each set.
1 Like
October 2, 2020
3 sets of Loop band shoulder exercises and single leg hops
Box Squats:
115 x 10
205 x 5
255 x 5
275 x 5
295 x 5
295 x 5
Paused Board Press:
115 x 10
165 x 6
205 x 5
215 x 5
215 x 5
DB Reverse Lunges from box:
3 x 6 per leg with 70s
Inverted Rows // Axle Tricep Extensions:
4 x ~12 each exercise
October 5, 2020
800m jog, track warmup
Sprints:
20m x 3 prone
30m x 3 prone
40m x 3 falling
60m x 1 falling
High Box Squats (2-3" above parallel)
115 x 10
205 x 5
295 x 5
345 x 5
365 x 5
385 x 4
Tuck Neutral Grip Chinups:
10
8
8
6
Dips:
12
12
12
High box height …
October 6, 2020
800m jog, track warmup
Tempo Runs:
100m
100m walk + 20 Sprinter Situps + 10 Med ball V-Ups + 10 Med ball Russian twists
100m
100m walk + 1 minute plank
100m
100m walk + 20 Sprinter Situps + 10 Med ball V-Ups + 10 Med ball Russian twists
100m
100m walk + 1 minute plank
100m
100m walk + 20 Sprinter Situps + 10 Med ball V-Ups + 10 Med ball Russian twists
100m
100m walk + 1 minute plank
Nice easy workout
Wednesday October 7, 2020
800m jog, track warmup
Sprints:
3 x 40m, falling
Med Ball Throws:
3 x 4 between the legs forward
3 x 4 between the legs backward
Chinups:
10
10
8
8
Pushups:
4 x 20
I had to cut the volume and intensity of this workout because my ankle was overworked from the past two days on the track. Pain and no stiffness in my left foot, just didn’t have the strength to absorb the high impact of sprinting. Switched over to some hip focus with the med ball throws and then some calisthenics.
Friday October 9, 2020
Slow and weak day today but it’s the end of the week, and my ankles are over trained, and I’m still working back up after my month long hiatus. Two full days off and lots of food/sleep this weekend. The ankle issue is interesting. I can tell I’m losing energy from a lack of stiffness in my ankles, they just can’t handle the force from my hips and body weight. Since they’re lagging behind I need to let them rest and work my hips, knees, etc more in order to avoid overuse injuries. But the more focus I put on my hips, knees, etc, the larger the strength gap becomes???
800m jog and track warmup
Sprints:
10m x 4, prone and 3-point
40m x 4, 3-point and falling
Back Squats:
115 x 5
205 x 5
255 x 5
275 x 5
295 x 5
Stiff Leg Deads:
295 x 8
295 x 8
Pause Board Press:
115 x 10
165 x 5
205 x 5
225 x 3
225 x 3
225 x 3
225 x 3
Tuck Lever Rows:
4 x 5
Some light work today:
Dips
Band Pullaparts
Side bends
Inverted rows
Dead bugs
Curls
And going to toss the lax ball now
Big one today.
October 12, 2020
800m jog & track warmup
Sprints:
30m x 9, prone, falling, 2point, and 3point
Med Ball Throws:
Between the legs backwards 2 x 4
Lateral toss 2 x 3 (ea side)
Nordic Ham Curls:
3 x 3
Back Squats:
115 x 5
205 x 5
255 x 5
295 x 5
305 x 5
265 x 5
Board Press:
115 x 10
165 x 5
205 x 4
225 x 5
225 x 4
225 x 5
1-arm DB Rows:
100 x 12
100 x 12
100 x 12
100 x 12
~ 3 hour workout
Thanksgiving meal coming up
Wednesday October 14, 2020
800m jog, track warmup
Tempo Runs
100 + 100 + 100 + 100 + 100 + 100
walk back recovery
30s 3-way planks and 10 pushups done before each run
Thursday October 15, 2020
shoulder loop band exercises
Box Squats:
205 x 5
255 x 5
295 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
Axle Push Press:
115 x 5
165 x 5
175 x 5
175 x 5
165 x 5
Reverse DB Lunges w/ extra ROM:
3 x 7 ea leg with 65s
Axle Tricep Extensions // Inverted Rows:
3 x 8 @ 85 // 3 x 12
Another long one.
Saturday October 17, 2020
800m jog and track warmup
Hill Sprints:
4 x 4 x 10m
Med Ball Throws:
Single Hop Chest Throw: 3 x 4
Between the legs Backwards: 3 x 4
Partner Ab passes: 4 sets
Back Squats:
115 x 5
205 x 5
255 x 5
275 x 5
295 x 5
295 x 5
295 x 5
Stiff Leg Deadlifts:
275 x 10
275 x 10
275 x 10
Board Press:
115 x 5
165 x 5
205 x 5
225 x 4
225 x 4
Tuck Lever Rows:
3 x 5
Sunday October 18, 2020
800m jog and light track warmup
Tempo Runs:
100 + 200 + 100 + 200 + 100 + 200
100m walk back recovery
25 sprinter situps after each set
Finished with static stretching