Good session, still ramping up on broad jumps...I can't remember if I do better jumping higher, or launching more forward...I tried going forward here, try going high next time..
- 110*6
- Broad Jumps: 9' 0", 9' 0", 10' 0", 10' 0"
June 28, 2022
June 25, 2022 Track
June 24, 2022 AM: Incline Walking PM: Treadmill
AM
- Incline Walking: 4% / 40 minutes / 2 miles
PM
- Treadmill: 17:09 / 2 miles
June 23, 2022 AM: Incline Walking PM: Lower Body
Good session, I think I'm going to curtail the incline walking soon, at least for a little bit, my legs are getting worn down, as often happens in the summer with the higher sprint volume
AM
- Incline Walking: 4% / 30 minutes / 1.5 miles
PM
- Front Squats: 185*2 235*2 260*1 275*1
- Squats: 315*1 340*1 365*1
- Front Squat Walkouts: 315*10 seconds
- Wide-Grip RDL: 300*20
- Lunges: 65*10
- Plate Suitcase Carries: 45*10
- Dead Bugs: 10, 10
June 22, 2022 Upper Body
I felt really good for this one, tons of energy...
- BB Flat: 210*3 235*3 250*3 270*1 285*1
- BB Flat (Cluster): 250*1,1,1,1,1,1,1
- Guillotine Press: 175*10, 8
- Pullups: 45*5, 5, 5
- BB Rows: 225*8, 8
- DB Standing Unilateral Hammer-grip front raises: 25*10, 10
- Unilateral standing hammer curls: 45*6
- Hanging Knee Raises: 10
June 26, 2022
June 21, 2022 AM: Incline Walking PM: Track
Broad jumping was tough, legs were tapped...
AM
- Incline Walk: 4% / 30 minutes / 1.5 miles
PM
- Broad Jump: 9' 4", 9' 3", 9' 8", 9' 4" blah
June 20, 2022 AM: Incline Walk PM: Treadmill
AM
- Incline Walk: 4% / 40 minutes / 2 miles
PM
- Treadmill: 21:25 / 2 miles
June 19, 2022 Full Body
I took it a bit easy here and did a deadlift cluster...still somehow this workout took over an hour.
- BB DL (Cluster): 315*1,1,1,1,1,1,1,1,1,1 (10)
- HPS: 125*3 145*3 155*1
- BB Incline: 210*3 225*3 245*1 255*1
- 1.5 Pullups: 7, 5, 5
- Snatch-Grip OH Carries: 125*6
- Mini-band WSARC: 10, 10
June 19, 2022
June 18, 2022 Track
Decent session....legs were toast for the broad jumps though.
- 110*7
- Broad Jump: 8' 11", 9' 3", 9' 9"
June 17, 2022 AM: Incline Walk PM: Treadmill
AM
- Incline Walk: 4% / 40 minutes / 2 miles
PM
- Treadmill: 21:25 / 2.5 miles
June 16, 2022 AM: Incline Walking PM: Lower Body
Not a bad session, may drop weight on the front squat walkouts so I can lock it in better. Little 'ab medley at the end there..
AM
- Incline Walking: 4% / 30 minutes / 1.5 miles
PM
- Front Squats: 185*2 235*2 260*1 275*1
- Squats: 315*1 340*1 365*1
- Front Squat Walkouts: 365*10
- Wide-Grip RDL: 300*20
- Lunges: 65*10
- DB Suitcase Carries: 65*5
- Hanging Leg Raises: 10
- Mini-band paloffs:10, 10
- Dead Bugs: 10
June 15, 2022 Upper Body
Still a bit flat here, had more sets before the snatch-grip pullups so I didn't get as many on that 3rd set. I feel good after these workouts, but I'm really going hard on sprinting so the following day I'm generally toast.
- BB Flat: 210*3 235*3 250*3 270*1 275*1
- BB Flat (Cluster): 250*1,1,1,1,1
- Guillotine Press: 175*10, 7
- Snatch-Grip Pullups: 16, 14, 8 - toast
- BB Rows: 225*6, 6
- DB Unilateral Standing Hammer-Grip Front Raises:25*10, 10
- DB Unilateral Standing Hammer Curls: 45*6
- Laying Leg Raises: 10
June 18, 2022
June 13, 2022 AM: Incline Walking PM: Treadmill
AM
- IW: 4% / 40 minutes / 2 miles
PM
- Treadmill: 17:09 / 2 miles
June 12, 2022 Full Body
Decent session, definitely at the part of the year where my hips are going to be too tired to really crush hanging power snatches or deadlifts...
- BB DL: 335*1 385*1 425*1 445*1
- HPS: 125*3 145*3 155*1
- BB Incline: 210*3 225*3 245*1 255*1
- Chinups: 10, 10, 10
- Snatch-Grip OH Carries: 125*6
- Mini-Band WSARC: 10, 10
- Hanging Knee Raises: 10, 10
June 16, 2022
June 11, 2022 Birdwatching
I didn't end up going to the track today...I went birdwatching in the morning at this spot that is largely softish sand...hiked for a couple hours and about 2.5 miles through it, was absolutely exhausted after.
- Birdwatching: 2 hours / 2.55 miles
June 10, 2022 AM: Incline Walking PM: Treadmill
AM
- Incline Walking: 4% / 30 minutes / 1.5 miles
PM
- Treadmill: 17:09 / 2 miles
June 9, 2022 AM: Incline Walking PM: Lower Body
Good session...don't have 'high gear' here since I'm sleeping slightly less. The baby is relatively docile, however, I'm probably down about 45 - 60 minutes of sleep per night; I may start going to bed a tad earlier to compensate. Got another widowmaker on the wide-grip RDLs...
AM
- Incline Walking: 4% / 30 mintues / 1.5 miles
PM
- Front Squats: 185*2 235*2 260*1 275*1
- Squats: 315*1 340*1 365*1
- Front Squat Walkouts: 365*10 seconds
- Wide-Grip RDL: 300*20
- Lunges: 65*10
- Plate Suitcase Carries: 45*10
- Dead Bugs: 10, 10
June 8, 2022 Upper Body
Squeezed this in, mom visited earlier in the day....Snatch-Grip pullups went really well, probably aided by light volume before them.
- BB Flat: 210*3 235*3 250*3 275*1 285*X
- Guillotine Press: 175*10
- Snatch-Grip Pullups: 16, 14, 12
- Dead Bugs: 10,
June 7, 2022 AM: Incline Walking PM: Track
Good session, longest broad jumps of the year!
AM
- Incline Walking: 4% / 30 minutes / 1.5 miles
PM
- 50*8
- Broad Jumps: 9' 1", 9' 9", 10' 3", 10' 1"
June 6, 2022 AM: Incline Walking PM: Treadmill
AM
- Incline Walking: 4% / 40 minutes / 2 miles
PM
- Treadmill: 17:09 / 2 miles
June 5, 2022 Full Body
After that dense track workout yesterday my poserior chain was fried here...
- BB DL: 335*1 385*1 425*1 445*1
- HPS: 125*3 145*3 155*1
- BB Incline: 215*3 230*3 250*1
- Snatch-Grip Pullups: 15, 12
- Snatch-Grip OH Carries: 125*6
- Mini-band Paloffs: 10, 10
June 6, 2022
June 4, 2022 Track
Thick air on a Saturday...again. It's certainly whipping me into shape...Broad jumps going well, although I was pretty much toast by the time I got to them today.
- 110*7
- Broad Jump: 9' 5", 9' 9", 9' 9"
June 3, 2022 AM: Incline Walking PM: Treadmill
AM
- Incline Walk: 4% / 30 minutes / 1.5 miles
PM
- Treadmill: 21:25 / 2.5 miles
June 2, 2022 AM: Incline Walk PM: Lower Body
I tried doing 300 for a widow-maker on wide-grip RDLs, after 285 last week. It was MUCH more challenging, but I got it done!
AM
- Incline Walking: 4% / 30 minutes / 1.5 miles
PM
- Front Squats: 185*2 235*2 260*1 285*1
- Squats: 315*1 340*1 365*1
- Front Squat Walkouts: 365*10 seconds
- Wide-Grip RDL: 300*20
- Lunges: 65*10
- Plate-Suitcase Carries: 45*10
- Hanging Knee Raises: 10, 10
June 1, 2022 Upper Body
Added a rep on the cluster...then on snatch-grip pullups rather than stopping at 10 I kept going and ended up with much higher volume...
- BB Flat: 210*3 235*3 250*3 270*1 285*1
- BB Flat Clsuter: 250*1,1,1,1,1
- Guillotine Press: 175*10, 9
- Snatch-Grip Pullups: 15, 12, 10
- BB Rows: 225*6, 6
- DB Unilateral Standing Hammer-Grip Front Raises: 25*10, 10
- Unilateral DB Standing Hammer Curls: 50*6
- Dead Bugs: 10
May 31, 2022 AM: Incline Walking PM: Track
Broad jumps coming along well, doing some extended sessions here at the track since I'm on paternity leave..
AM
- Incline Walking: 4% / 30 minutes / 1.5 miles
PM
- 50*10
- Broad Jump: 9' 3", 9' 6", 9' 7", 9' 9"
May 29, 2022 Full Body
Good session, nothing unusual, did some bb curls, not really feeling them though. I think I'm doing enough sprinting volume now that the power snatch numbers are probably going to dip some...won't pop back up until autumn when I do less track volume.
- BB DL: 335*1 385*1 425*1 445*1
- HPS: 125*3 145*3 155*2
- BB Incline: 210*3 225*3 245*1 255*1
- Snatch-Grip Pullups: 10, 10, 10
- Snatch-Grip OH Carries: 125*6
- BB Curls: 95*3
- Mini-band WSARC: 10, 10
- Hanging Knee Raises: 10, 10
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