After week 1 of training I feel very good. I think I'm in better overall shape this year at this point than I was last year. I can thank are strength and conditioning coach Jim Kramer for that. During the football season every Monday evening after practice he made sure that we ran at least 10 110's. Finals week is finally here and I'm lucky enough to only have two. Human Anatomy and Physiology on Monday and Computer Science Programming on Tuesday. I plan on staying in Fargo until Saturday so I can get some training in before I jet home to Milwaukee for the break. It's kinda of hard to train at home because the local college closes there track down for break. However, I will make a couple of guest apperances at the University of Wisconsin to train with the Future(Demi). I'm also planning on going down to Miami for a week to visit a friend, so I can get some quality training in down there as well. Hope everyone has fun over break and travels safely. Don't let the break take you away from your training and goals!
These were my workouts for the week:
12-6-04
Dynamic warmup- 1000 meter jog , A-skips, High Knees, karioka, A/b skips, leg swings,etc.
8 stride ladders- 2 w/o blocks- I felt pretty good again doing these. I finally forced myself to go over the mini hurdles this time. It actually helps you concentrate on getting you knees up and turnover.
4X40 meter sleds pulls- with 15pds of wt
Abs
Lift-(Explosive Strength Phase) Power cleans, Resistance Band Bench press 4x2 at 210pds, Lat pulldowns 8x120pds, dips 2x10 w/ chin ups 2x10, and tricep push-downs.
12-7-04
Dynamic warmup- 1000 meter jog , A-skips, High Knees, karioka, A/b skips, leg swings,etc.
3x200 at 26, 25, 24 with 5 min rest( I had class at 5pm so I had to cut my 8 min rest down.(Over achiever!)
I felt pretty good and relaxed. I came across at 25.85, 25.51 and 25.39
4x flying 100's- at a fairly up beat pace
Lift- power snatches, split squats 3x5 at 85pds w/ hangins knee raises 3x12, push jerks 3x5 at 135, walking lunges w/ 30pd dumbbells, glute-ham raises w/ single leg curls and bicep 21's 2x21.
(split squats had my ass sore all day wednesday)
12-7-04
Pool workout- Went for a easy jog and stretched
12-8-04
Dynamic warmup- 1000 meter jog , A-skips, High Knees, karioka, A/b skips, leg swings,etc.
9x200 at 30sec w/3 min rest
I felt pretty good and relaxed this week. Stayed around the 29.5-30 second range.
4x100 in and outs- Build up around the turn and accelerate the last 50. Trying to concentrate on picking the knees up the last 50 and powering threw the line.
lift- hang snatch pulls 4x5 at 135pds, resistance band squats 6x2 at 225pds, romainian deadlift(rdl's) 3x6 at 145pds w/ leg curls, dumbbell decline bench press 3x6 at 75pds, lat pulldowns 3x8 at 140pds w/ hanging knee raises 3x15, cable cord hip flexion&extension.
12-9-04
Dynamic warmup- 1000 meter jog , A-skips, High Knees, karioka, A/b skips, leg swings,etc.
Stretch
Weekends-off
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