October 12
Track
Oct 1: 1mile run 6:50/lift
Oct 2: Bike 10x20secs on 40secs off (level 7) swim 560m
Oct 3: 5x4L runs, 5x6L runs, 5x8L runs, 5x9L runs without pole cause I cant hold a pole! /lift
Oct 4:4x3x30 on the grass (90%)
Oct 5: Plyos on the grass 25yrds each exercise/lift
Oct 6: rest family day St. Augustine Sammy Bday!! 51 yrs young
Oct 7: 2mile run (time 15:33)
Oct 8: 10x150 w/150 jog in between NO STOPPING!! times 23-26each 150 (focus form)/lift
Oct 9: Bike 10x20sec on 40secs off (level 5 focus speed endurance)/swim
Oct 10:
Oct 11:
Oct 12:
Oct 13:pool /rest
Oct 14:rest
Oct 15: 7x150 2.5min rest 19.44, 20.57, 20.41, 20.02, 20.31, 20.09, 19.72 /lift
Oct 16: 13x9L pole runs on grass without pole
Oct 17: bike 10x20 on 40 off level 7 /lift
Oct 18:rest
Oct 19: 13min run home
Oct 20: 4x3x30m on grass fox lake
Oct 21: rest
Oct 22: 8x200 2.5min rest 30.25,30.19, 30.63, 29.63, 30.22, 27.94, 29.31, 30.28/lift
Oct 23: bike
Oct 24: pole runs
Oct 25: 10x100m
Oct 26: plyos/short long jump
Oct 27: rest
Oct 28: rest
Oct 29: 8x150 21.42, 21.0, 20.90, 20.64, 21.22, 20.32, 20.99, 20.96/lift
Oct 30: Stadiums x3 speed work
Oct 31: Bike 20sec on 40 off level 8/lift
Weightroom
Oct 3:
Oct 5:
Oct 8: squats w/u x5
weighted step ups 3x5each 65lb 75lb 85lbs
overhead lat pull 3x12 180lbs
biceps 5x20
Oct 10: single leg squats
box jumps 5x5
jump downs 5x5
upright cable row
back hypers 50lbs
calf raises 1x20
3way delt 3x12
Oct 15: squats 3x5 225lbs
Oct 17: SLDL 3x5 95lbs
box jumps 53.25" PR
overhead lat pull 3x10
Lat pulls 4x12 50,60,70,80lbs
61 Leg lifts
Oct 19: OFF
Oct 22: squats 3x10 235lbs (very explosive)
3way delt circuit 3x12,1x5 10,15,20,25lbs
overhead lat pull 3x10 180lbs
weighted ab crunch X 200
side to sids 3x20 40lbs
Oct 24:
Oct 26:
Oct 29: Squats 3x10 255lbs
Lat Pull 3x10 60,70,80lbs
3 way delt 15, 20, 25lbs
Reverse push ups 3x12
Biceps 3x20 superset pulls ups 3x10 neutral
Rehab
Oct 31: DB step up
Chest (light 1st day back)
One leg box jumps 3x5 41" PR
Jump downs 3x5
DB shoulder press 3x15 light