Training Log 23 November 2009

As mentioned previous I’m planning to log my own training here.  Let’s see how long this lasts.

AM Session

Sprint Training

1. Warm Up

2. Ankle Jumps 2×10

3. Forward and Back Ankle Jumps 2×4

4. Lateral Ankle Jumps 2×4

5. 10m Starts Off ground x4

6. 20m Sprints from 3 point stance x4

7. 10m/20m fly-in and sprints x4

8. Box Jumps 3×5

9. Messed around with some lateral hurdle hops into lunges

All in all felt pretty good given I haven’t ‘sprinted’ in a long, long time.

PM Session

Gym Session- Upper Body Hypertrophy Focus

1. Squats 3x10xBW (Wasn’t supposed to do these, but thought I would.  Haven’t squatted in 6-8 weeks and need some light days to get back into it.  Hamstring tightness causing to lose my arch in the hole and mess with my back).

2. Abs 2×10

3. 45 Degree Hyper 2×15

4. Lat Pulldown- warm up sets

5. DB Row 5×5 Hit goal weight for all 25 reps each arm

6. DB “Power Cleans” (Defranco style) 5×12

7. Lat raises 3×15

Will do 100 band pull-aparts some time this arvo.