UE Push

 1) prep:

kb armbars

d.kb bottoms up marches

trx 3 way rows

2) heavy IT prep

2x20 yds trap bar carry (135,225,255,275,295#)

8-10 x Z position front raise to overhead w. plate (20-25#)

3) db incline bench 4x8 @ 55#

90s rest between

4) accessory: 3 sets

12 x cable tri (45-50#)

15 x elevated pushups

60s rest between

LE Push

 1) prep:

spiderman lunge

kb knee up toe up (10#)

active foot split squat ISOs

deadbugs

2) strength:

bb split squat 5x4 ea. leg (135#)

power step up 5x4 ea side (10# plates each hand)

90s rest between

3) accessory: 3 sets

15 x d.kb front squats, heels elevated (45# kbs)

12 x kickstand single kb RDL (45#) ea.

4) SL quad ext ISO 2x30s ea @ 60#

UE Pull

 1) prep:

kb arm bars/rotations

cat cows

pushup serratus

2) yates rows - 6x5 @ 155#

full ET

90s rest between sets

rpe 7/10

3) db floor press - 5x12 @ 45#

emphasize IT, no arching

4) accessory: 3 sets

max pullups q-1 (10,9,8)

kb pullovers x 10 (45#)

db pronation/supination x 20 (15#)

• Notes: Progressing off of last week. Feeling good. Onwards and upwards.
• Body: Hammies sore!

LE Pull

 1) prep:

kb arm bars / oblique

SL elevated glute bridge

adductor side plank

2) deadlift - 3s

3 x 225, 245, 265, 275

5 x 3 x 285# w/ straps

~2 minutes between

rpe 7/10

3) ghd weighted back extensions - 4 x 7 d. KB in full ET (30#)

4) accessory: 3 sets

stationary kb lateral lunge x 8 ea side (45#)

adductor side plank off box x 30s ea side

• Notes: Good day - I am feeling a draw towards deadlifting right now and would love to get back to pulling heavy soon here. These were pretty easy mentally and physically, and I should be ready to bump it up next week. Back extensions got me to the edge/crampy in the hammies. Gonna keep drilling frontal plane work on these pulling days as its still a big weakness. 

Thurs (7/22) UE Press

 Trying to recall last thursday for record purposes.....

1) prep:

kb arm bars

band pull aparts

kb bottoms up marches

2) IT - 5x

2x30 yd trap bar farmer carry (185,225,245,265,275#)

10 x Z sit plate front overhead raise (20#)

3) db incline bench - 4x8 @ 50#

4) 3 way delt - 3x12 ea position (15# db's)

Wed - Track

 1) 400m jog

2) skills and drills:

walking stretches

sprint prep - A skip, B skip, St. leg skips, carioca

ramping power bounds - 4x30m

accelerations - 2x60m rolling start, 2x60m static starts

3) 5 x 200m @ 0:35 pace

triple recovery, walk 100m 

focus = tall, relaxed, breathe, powerful

4) 400m cooldown jog

• Notes: This felt amazing today. Great to get aggressive on the track again.

Tues - LE push primary

 1) prep:

spiderman lunge complex

SL st leg bridge ISO

kb lateral lunge switches

2) back squat - 4 x 5 x 245#

*slightly wider stance today, threw me off a bit

*cramped up in adductors/hams after last set

3) quad extensions - 3 x 15s ISO + 10 reps @ 50-60#

4) calves/ankles - 2 sets

10 x SL bent knee calf raises L/R

10 x SL straight leg calf raises L/R

20s quick pogos

5) ab wheels

2 x 15 IT

3 x 7 ET w/ 10#

UE Pull Primary

 1) prep: 2x

kb arm bars w. IR/ER

Tspine cat cows

2) yates rows - 5 x 6 @ 145#

90s rest between

3) neutral grip db floor press - 6x10 @ 45#

60s rest between

4) 3x

max pullups q-1 (9,8,6)

12 x kb pullovers @ 45#

20 x db forearm pronation/supination @ 15#

• Notes: Did some sandbag work this weekend and played ultimate, legs are really sore.

Track

Still fully getting over a hamstring and calf strain from a few weeks/months ago, so slowly revving up high speed work on harder surfaces again. Also had a covid exposure early in the week, so still figuring out what's going on with the body and staying out of the gym for now. Overall, things are feeling a bit clunky.

1) warm up

400m jog

sprint drills: high knees, butt kicks, A walk, A skip, lateral A skip, B skip, high kicks, carioca, lateral shuffle

2) 4 x accelerations ~50m (rolling and static starts)

3) 5 x 100m  - focus on strong starts and getting up to a comfortable 85%

2.5 minutes rest in between each w/ walk back to start

4) 400m cooldown jog

Pull/Press

 1) prep: 2-3x

SA kb arm bars/serratus

ghd back extensions in IT

3 way delt w/ 5,8lb

2) deadlift - build up to moderate 5

q+1 on the sets

q-1 on the reps

5 x 135,185,225,245

4x5 @ 265

*deadbug progressions in between on the warmup

3) 4x

8 x bar dips in ET, no weight

8 x 1/2 kn SA landmine press (10lb)

4) 3x

prone machine ham curls 3x8 @ 60lb

kb stationary lateral lunge 3x8 ea @ 45lb

5) 3x

pb d. kb skull crushers 3x15 @ 15lb

machine chest flys 3x15 @ 30,35,40lb

6) stretch - overhead

• Updates: In grad school now, training is looking much different and less frequent. Mostly focusing on lifting, with less cardio work. Starting this back up again to have some more consistent tracking.