Decided to go for acceleration/power work today, so 10×30m sprints (6 of which were with “flying starts”), 3 minutes rest between each. (For true speed/power work, higher rest periods are necessary to allow full recovery before a full-effort sprint repeat.)
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Posts Tagged ‘ Jason’s log ’
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Speed Work: 30m Sprints
Jason’s Workout Log 4/23/10
After taking Kari on a brief (and slow) bike ride, rotated:
4×300 shuttles (66, 74, 72, 84)
3×10 pullups (in 3 minute rest period for the 300 shuttles)
The pullups definitely impacted the effectiveness of the rest period, with the final 300 being much slower due to “hitting the wall.”
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Jason’s and Tim’s Workout Log 4/22/10
Aerobic warm-up: Jason started with a comfortable 1.5 mile run (11:42; Tim, as usual on Thursdays, biked to Jason’s). Jason chose not to take his inhaler beforehand (mistake), leading to some coughing through the rest of the workout.
Warmup (flexibility and strength) by tossing 15# med ball back and forth:...
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Tim and Jason’s workout log, 4/20/2010
meet at track. warmup with easy lap and some stretching, then 4×400m with 3-min rest (including pushups in middle of rest period). Tim @ 78, 74, 73 and 70 seconds, Jason @ 85, 81, 79 and 84 seconds. Finish with a fast 100m (Tim 13.3, Jason 13.5 sec) to loosen up before heading to...
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Tim and Jason’s workout log, 4/15/2010
relatively short/simple (but also difficult and explosive) workout at Jason’s house:
6 sets front-squat thrusters, aiming for 3 reps per set. Tim @ 135, 185, 195, 205, 205, 205, Jason @ 185, 205, 215, 215, 235, aborted attempt at 255
three sets alternating L-pullups on rings (5-8 reps) with clap pushups (10 reps for Tim, 15 for...
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Jason’s Workout Log 4/14/10
300 Shuttles today (10×30), with 3 minute rests between each: 69, 70, 69, 67.
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Tim and Jason Workout Log 4/13/10
Warmup/Plyo (30 second rests):
Tuck Jumps 3×15
Lateral Bounds 2×20
One-leg Hops 2×4 lengths (raquetball court)
Reverse Lunges 5×5 (plus 135# warmup set):
Tim: 155, 185, 205, 205, 205
Jason: 185, 205, 225, 245, 255
One-arm Dumbbell Clean and Press 3×5 (each side)
Tim: 55, 50, 50
Jason: 75, 75, 75
Medball Decline Situp Tosses 2×30 (1 minute rest)
Medball Punch, Tim 3×25, Jason 3×35
Weighted...
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Tim and Jason’s workout log 4/6/2010
Workout at Student Rec Center. Tim’s heel has been bothering a bit still since running two weeks ago, but is mostly good today.
Warmup with plyos in racquetball court:
A-skips (for sprint form): three out-and-back laps
Bounds (for height and distance): two laps
Carioca: two laps
Stretch-stride shuffle-walk (keeping really low)
Cliff scalers (two 30-sec sets)
Roll-ups with jump (two 30-sec...
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Jason’s Workout Log 4/01/10
3×300 yd shuttles (cones 30 yards apart): Times were 60 secs, 66 secs, 72 secs (rest periods were 3:30)
Snatch: 4×155
Overhead Squats: 10×155, 10×155, 9×155
Between sets of Snatch and OHS, weighted pullups: 4×50, 4×50, 5×50, 3×50.
300 yd shuttle: 66 secs.
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Tim and Jason’s Workout Log 3/30/2010
workout at Student Rec Center:
one-legged bridging (between shoulder blades and with support leg mostly extended, not bent knee). 2 sets of 12 reps (alternating between each leg, 6 reps each leg), and it really tugged on my hamstrings, painfully, about 1/3 of way up from the knee.
two sets pullups for more warmup.
squats – warmup...
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