aiṓn

⧞ infinite

September 28, 2016

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WEDNESDAY; 4:00 AM

CIRCUIT x 4 sets; no recovery between exercise; 3 minutes recovery each set
Kettlebell Snatch  – 24 Kg x  10 reps
Split Squat – 95 lbs x 5 reps each leg
Front Squat – 95 lbs x 5 reps
Chin up x 5 reps
Single Leg Deadlift – 24 Kg x 5 reps each leg
Single Leg Bridge – 24 Kg x 5 reps each leg
Single Leg Push-up – 10 reps

 

Written by SJ

September 28, 2016 at 2:43 am

September 25, 2016

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SUNDAY, 10AM

WARMUP: 400 meter easy; Jumping Jacks; Mountain Climbers; 30 burpees, 40 squats, 25 lunges; Sprint drills; Single Leg Bounds; 12 Wickets Drill x 6

SPRINTS – (25 meters < 3.4 sec. with 25 meter fly in; 4 minute recovery)
3.18 sec
3.32
3.22
3.27
3.13
3.22

8 minute recovery

1 x 200 meters @ 90% – 31.85s

NOTE:  Tight right foot, sore achilles

Written by SJ

September 28, 2016 at 2:39 am

Posted in Sprint, Sprinting, Track

Tagged with ,

September 21, 2016

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WEDNESDAY; 4AM

1 SET x 20 REPS (2 minute recovery between exercises)
Goblet Squat – 53 lbs
Step Up – 18″ Box + 10 lbs
Overhead Squat – 85 lbs
Squat – 185 lbs
Single Leg Deadlift – 24 kg
Hanging Leg Raise
Push-ups – single leg
Alfredson Heel Drop + 25 lbs

Written by SJ

September 21, 2016 at 2:23 am

September 18, 2016

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SUNDAY, 10AM; Rain

WARMUP: 400 meter easy; Jumping Jacks; Mountain Climbers; 35 burpees, 40 squats, 25 lunges; Sprint drills; Single Leg Bounds; 12 Wickets Drill x 6

SPRINTS – (25 meters < 3.4 sec. with 25 meter fly in; 4 minute recovery)
3.47 sec
3.34
3.15
3.28
3.14
3.12
3.07

8 minute recovery

1 x 200 meters @ 90% – 32.64s

Written by SJ

September 19, 2016 at 2:02 pm

September 16, 2016

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FRIDAY; 4AM

1 SET x 20 REPS (2 minute recovery between exercises)
Goblet Squat – 53 lbs
Step Up – 18″ Box + 10 lbs
Overhead Squat – 85 lbs
Squat – 185 lbs
Single Leg Deadlift – 24 kg
Hanging Leg Raise
Push-ups – single leg
Alfredson Heel Drop + 25 lbs

PLYOMETRICS
10″ drop / jump each direction – 3 sets of 4 reps
Single Leg Jumps – 3 sets of 10 reps

RING PULL-UPS
1 set x 10 reps

Written by SJ

September 16, 2016 at 2:41 am

September 12, 2016

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MONDAY; 4 AM

1 SET x 20 REPS (2 – 5 minute recovery between exercises)
Bench Press – 135 lbs
Push Ups – Single leg
Overhead Press x 10 / Push Press x 10 – 95 lb barbell
Hip Thrust – 155 lbs (2 second hold)
Rings Chin-up x 10 (30s) 5 (30s) 5
Romanian Deadlift – 155 lbs
Incline Bench Press – 50 lb dumb bells
Single Arm Row – 50 lbs (each side)
Scapular exercise – 10 lbs
Front Raise – 25 lb plate

Written by SJ

September 12, 2016 at 5:04 am

September 11, 2016

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SUNDAY, 1000AM

WARMUP: 400 meter easy; Jumping Jacks; Mountain Climbers; 30 burpees, 40 squats, 25 lunges; Sprint drills; Single Leg Bounds; 12 Wickets Drill x 4

SPRINTS – (25 meters < 3.4 sec. with 25 meter fly in; 5 minute recovery)
3.31 sec
3.26
3.33
3.25
3.16
3.16

1 x 200 meters – 29.86s
8 min recovery
1 x 150m – 22.77s

Written by SJ

September 12, 2016 at 4:57 am