aiṓn

⧞ infinitum ⧞

September 8, 2013

leave a comment »

I have trained 3-4 days a week since I last posted.   I competed at the Pacific Association Track and Field meet in June  with mixed results.  My speed is stuck at about 13 seconds for the 100.  However, other than some minor problems in February I’ve remained injury free for the past year.   My current goal is the Tactical Strength Challenge in 20 days.   Weight has been an issue.  Using heavier KBs has created more mass than I need for sprinting.

Last three training workouts:

SEPTEMBER 8, 2013, Sunday AM

TRACK – Sprints 95%: WARMUP: 25 BURPEES, DYNAMIC DRILLS – MARCHES, BOUNDS

200 Meters – 30.2 (8′ recovery)
150m- 22.1 (8′)
100m – 14. (8′)
55m – 7.8

10 minute recovery

STAIRS TRAINING
Circuit X 5  (5′ recovery)

36KG Kettlebell  (80lbs) – 10 swings; 10 snatches
10 single leg pushups
Stair sprint – avg 15.5 seconds

 

SEPTEMBER 7, 2013, Saturday AM

WARMUP – TGU X 2 with 80lb KB (up/down both sides – 1 rep)

KETTLEBELL SNATCH TEST – 28KG 62LB – – 5 MINUTES
95 snatches

PULLUPS
15

 

SEPTEMBER 5, 2013, Thursday PM
WORKOUT DESCRIPTION –  Saturday, :

WARMUP – TGU X 5 with 53lb KB (up/down both sides – 1 rep)

DEADLIFT
350 X 1 conventional grip
325 X 2 snatch position, hook grip
325 x 2 conventional grip

PULLUP
+44LBS – 3sets x 3 reps

KETTLEBELL – 28KG
3 SETS OF SWINGS: 50/25/25

ALFREDSON HEEL DROPS (weighted)
1 set of 15 each leg (10 second each rep) +45lb

Advertisements

Written by SJ

September 8, 2013 at 5:52 pm

Posted in Uncategorized

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: