Thank god that the semester is over! I always hate the fall semester because their is no track going anywhere. Thanks to trackshark I've been able to satisfy my track needs! I'm headed home this weekend Milwaukee to get away from school and Fargo. I'm going to stop in Minneapolis Saturday to stay kick it with some old friends. I'm really looking forward to competing when break is over. Since we don't have a conference or national meet this year I'm aiming at qualifying for the U.S. Championships in the 60 and possibly the 400. I hope that everyone has a safe break and come back ready to roll!
These were my workouts for the week:
12-13-04
Dynamic warmup- 1000 meter jog , A-skips, High Knees, karioka, A/b skips, leg swings,etc.
8 stride ladders- 2 w/o blocks- Really worked on my drive phase this week. My reaction to the gun was pretty slow, got some work to do there.
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.
12-14-04
Dynamic warmup- 1000 meter jog , A-skips, High Knees, karioka, A/b skips, leg swings,etc.
2x200 at ,25, 24 with 8 min rest. Came in at 25.29 and 24.13
5x 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 155, walking lunges w/ 30pd dumbbells, glute-ham raises w/ single leg curls and bicep 21's 2x21.
12-15-04
Pool workout- Went for a easy jog and stretched
12-16-04
Dynamic warmup- 1000 meter jog , A-skips, High Knees, karioka, A/b skips, leg swings,etc.
9x200 at 30sec w/3 min rest
For some reason this week, these were pretty damn tough. Ended on a good note with 27.2 will being dead tired.
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.
12-17-04
Dynamic warmup- 1000 meter jog , A-skips, High Knees, karioka, A/b skips, leg swings,etc.
Stretch
Weekends-off
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