aiṓn

⧞ the infinite

February 9, 2016

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TUESDAY; 6:30 PM

WARMUP: Squat – 45 lb barbell x 10; 135 lbs x 5

SQUAT (2.5′ recovery)
225 lbs x 8 reps x 1 set
255 lbs x 5 reps x 5 sets

ALFREDSON HEEL EXERCISE (+25 lbs)
3 sets x 5 reps each leg

NOTE:
AM Body Weight 180 lbs
AM Heart Rate 47 bpm
Hamstrings sore, ankles tight

Written by SJ

February 9, 2016 at 6:35 pm

February 7, 2016

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SUNDAY: 10:30 AM

WARMUP: 400 meter easy; Med Ball jumps and throws x 20 reps; Acceleration drills on grass

SPRINTS
25 Meter sprint with 20 meter fly in

  1. 3.17
  2. 3.04
  3. 2.97
  4. 3.18
  5. 3.07 (spikes)

200 Meters – 30.7 secs (headwind)

Medicine Ball Throws – 25 reps

Written by SJ

February 7, 2016 at 12:31 pm

Posted in Sprint, Sprinting, Track

Tagged with ,

February 4, 2016

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THURSDAY 6:30 PM

WARMUP: 400 meters

HILL SPRINT (2′ recovery)
160 meters x 4 reps (100%)

SQUAT (3′ recovery)
225 lbs x 5 reps
255 x 5 reps x 5 sets

NOTE:
AM Weight – 179 lbs
PM Heart Rate – 47 BPM

Written by SJ

February 5, 2016 at 5:06 am

February 2, 2016

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TUESDAY 6:30 PM

BENCH PRESS (2′ recovery each set)
225 lbs x 2 reps
285 x 5 sets x 5 reps

PULL UP (+50 lbs)
1 set x 5 reps

2′ recovery

CHIN UP (+50 lbs)
1 set x 5 reps

NOTE:
AM Weight – 181 lbs
AM Heart Rate – 49 BPM
PM Heart Rate – 47 BPM

Written by SJ

February 2, 2016 at 5:36 pm

February 1, 2016

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MONDAY; 10:30 AM

WARMUP: 100 meters easy, 150 meter hill, 150 meters easy

HILL SPRINT – 30 / 60 Meters (alternating)
6 reps – 30 meters resisted (tire sled) 1′ recovery
6 reps – 60 meters – 9.7” – 10″- 2′ recovery

SQUAT (3′ recovery)
250 lbs x 5 reps x 6 sets

ALFREDSON HEEL EXERCISE (+25 lbs)
1 set x 15 reps each leg

NOTE:
AM Body Weight 183 lbs
AM Heart Rate 50 bpm

January 30, 2016

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SATURDAY 1:30 PM

BENCH PRESS (2′ recovery)
225 lbs x 2 reps
235 x 1
240 x 1
225 x 2

TURKISH GET UP (up/down each side = 1 rep)
3 reps

PISTOL SQUAT
2 sets of 2 each side

PULL UP (+45 lbs)
1 set x 5 reps

CHIN UP (+45 lbs)
1 set x 5 reps

PLYOMETRIC JUMPS (18″ box)
3 sets each direction

NOTE:
AM Weight – 178 lbs
AM Heart Rate – 46 BPM

Written by SJ

January 31, 2016 at 6:51 am

January 27, 2016

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WEDNESDAY 6:30 PM

WARMUP: 400 meters

HILL SPRINT (2′ recovery)
160 meters x 5 reps (90-95%)

BENCH PRESS (2′ recovery)
225 lbs x 2 reps
235 x 1
240 x 1
240 x 1
235 x 1
225 x 2

NOTE:
AM Weight – 180 lbs
AM Heart Rate – 46 BPM

Written by SJ

January 27, 2016 at 6:06 pm

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