Had a really great week of training last week and finished up with my first open 400 of the season. I showed the nuts again with a ballsy finish (enough of the ball jokes I know) but only came up with a 50.92.
Had a pretty solid week of training but had no highlights from the sessions last week (my training buddy skipped on me!) I’ll jump right into it:
AM Javelin technique work (ball)
PM1 Speed work/handoffs
Hang snatch: up to 155×2 (nice and light)
Push jerk: 250×1.5 (didn’t get up on the last one, 25 lb 1-REP PR )
Upright rows (light)
Plank work (2×2 minute sets)
Squat w/ explosive extension: 3×225, 315, 3×365
SL Squat with KB 3×5 each leg
Incline bench: 135×8, 185×4
Seated Row: 6×160, 4×190
Back extensions: lots
Ab circuit: 2 long circuits
PM Pre-meet day
Tarleton Invite: see video. 50.92 400m, will be sub 50 in Houston in 2 weeks at my next meet!
SATURDAY (hoooooome at the ranch for the weekend)
Hour and a half walk with girlfriend and a 20 lb kettlebell held at different grips. I carried both the girlfriend and the kettlebell.
Top half front squats from the rack with chains: 5×135+40lb chain/side, 5×225+40lb chain/side, 3×315+40lb chain/side
Rope climbs with my beastly 6 year old cousin
Kettlebell circuit (swings, cleans, cleans & presses, clean-squat-presses, snatches)
Mile jog for shits and gigs plus some more kettlebell fun (this time with getups and clean and squats)
I know it’s early but I’ll say that this week has already started off KICKING ass, we tweaked my form and “plan of attack” on the 400 and it looks like I’ll be running pretty damn fast after two great speed sessions this week.
Have a great spring “break”, don’t let me outwork you!