Training Log Archive: Career MoveIn the 7 days ending Jun 24, 2018:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Jun 24, 2018 #
Run 20:00 [3] 2.8 km (7:09 / km)
Run t&f (National league Rd 1) 3:00:00 [3]
4*100 1st leg baton change poor 52.21
400 felt slow and lethargic 69.99
200 felt good 29.75
400 felt slow and lethargic 69.99
200 felt good 29.75
Saturday Jun 23, 2018 #
Run 20:00 [3] 2.7 km (7:24 / km)
Friday Jun 22, 2018 #
Run t&f (Track speed home 900m) 40:00 [3] 5.14 mi (7:47 / mi)
20 min wu
6*150m, 1min rec
28.05, 30.39, 29.69, 27.35, 28.22, 28.51
10min cd
6*150m, 1min rec
28.05, 30.39, 29.69, 27.35, 28.22, 28.51
10min cd
S&C 1:10:00 [3]
Warm up
Vertical jumps 3 x 4 with rotation
Med ball with rotation
Kb squat jumps 3 x 5 @10kg
Pogo jumps 3 x 10sec
Trx squat jumps 3 x 5
Box squats 4 x 6 @ 60kg
Standing rotations 3 x 8 @4
RDL Wu + 3 x 8 @ 82.5kg
DB press 3 x 8@17.5kg
Chin ups 8,8,6 = 20
GHR 2 x 6 w 12kg kb
STP Plank 2 x 8 both directions
Vertical jumps 3 x 4 with rotation
Med ball with rotation
Kb squat jumps 3 x 5 @10kg
Pogo jumps 3 x 10sec
Trx squat jumps 3 x 5
Box squats 4 x 6 @ 60kg
Standing rotations 3 x 8 @4
RDL Wu + 3 x 8 @ 82.5kg
DB press 3 x 8@17.5kg
Chin ups 8,8,6 = 20
GHR 2 x 6 w 12kg kb
STP Plank 2 x 8 both directions
Thursday Jun 21, 2018 #
Walk 50:00 [3]
Yoga/Mobility 10:00 [3]
Wednesday Jun 20, 2018 #
Run t&f (Track acceleration 570m) 1:30:00 [3] 7.7 km (11:41 / km)
Warm up 2k jog, stretches, high knees etc
4*20m lying start
4*30m block start
4*40m block start
3*50m flying start
60m flying start
4*20m lying start
4*30m block start
4*40m block start
3*50m flying start
60m flying start
Tuesday Jun 19, 2018 #
S&C 1:45:00 [3]
Warm up
Pistol squats 2 x 10ea
plyometrics
Deadlifts 4*3@120kg, DL jumps 3*4@20kg, front squats Wu 5@30kg, 1@40kg, 5 @47.5kg + 2*5@50kg + 5@40kgw 3sec pause, press ups w 2*2sec pause 4*6, split squats 2*8ea leg 35kg back bar + ress 8ea leg 16kg w pause, rows 3*8@ 20kg, one legged glute Bridges w chain 2*10ea, bodysaw 2*10
Pistol squats 2 x 10ea
plyometrics
Deadlifts 4*3@120kg, DL jumps 3*4@20kg, front squats Wu 5@30kg, 1@40kg, 5 @47.5kg + 2*5@50kg + 5@40kgw 3sec pause, press ups w 2*2sec pause 4*6, split squats 2*8ea leg 35kg back bar + ress 8ea leg 16kg w pause, rows 3*8@ 20kg, one legged glute Bridges w chain 2*10ea, bodysaw 2*10
Monday Jun 18, 2018 #
Yoga/Mobility 10:00 [3]
S&C 5:00 [3]
Plank
Walk 1:00:00 [3]