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KdotSpeed
Age 26 , BW 95.5
Join Date: 2011-04-09.
Following: 2.
Insert Post:
Your are on Wednesday 29, Apr 2015
-- Bodyweight: 97.7
Sprint Training
General Calisthenics Warm Up
Walk with Training mask on x 2 hill walks
Reach Lunges w/ a power step x 20
Stiff Leg Walks x 20
Dorsi Flexions x 20
Toe Walks x 20
Yoga Push Ups x 10
Super Bird Dogs > Hollow Rocks > Dead Bugs > Side Hip Raises x 10 Per Leg

Static Stretching

Technical Work
Backwards Pivot Marches
Lateral A Marches
Glute Marches
Power Skips
B Skips/Claws




Speed Work
Lateral Ankle Hops > 10m Sprint Bag Hit x 1 each side
Backwards Ankle Hops > 10m Sprint Bag hit x 2
Line Backer Scrapes > 10m Sprint and Bag Hit x 1 each way.
Quick Feet through stepping into a sharp cut for a bag hit x 1 each side


Jump Cut, Quick Cut > Tempo Run for 10 sets/5 each side, the first four sets contained a 8 second tempo run, the second four were 6 seconds, and the last two were 4 seconds. Aiming to cover 30 meters in 4 seconds no matter the working time.

Running Volume - 400m not including the SAQ > bag work


VOLUME REPS SETS BEST EFF BEST INT
875 24 9 97.5 97.5
0.1 ~21.9 20 x 5 x 1 EFF 22% INT 21%
0.1 ~21.9 20 x 5 x 1 EFF 22% INT 21%
0.1 ~21.9 20 x 5 x 1 EFF 22% INT 21%
~40.9 40 x 2 x 1 EFF 42% INT 41%
~40.9 40 x 2 x 1 EFF 42% INT 41%
60 x 1 x 1 EFF 62% INT 62%
0.1 80 x 1 x 1 EFF 82% INT 82%
0.1 90 x 1 x 1 EFF 92% INT 92%
0.4 ~94.55 PR 92.5 x 2 x 1 EFF 97% INT 95%


DELETE RENAME Records (PRs) # Power Clean & Push Press
VOLUME REPS SETS BEST EFF BEST INT
590 7 7 120 120
60 x 1 x 1 EFF 50% INT 50%
60 x 1 x 1 EFF 50% INT 50%
60 x 1 x 1 EFF 50% INT 50%
80 x 1 x 1 EFF 67% INT 67%
0.1 100 x 1 x 1 EFF 83% INT 83%
0.1 110 x 1 x 1 EFF 92% INT 92%
1 120 x 1 x 1 EFF 100% INT 100%



DELETE RENAME Records (PRs) # Snatch Grip SL Deficit DL
VOLUME REPS SETS BEST EFF BEST INT
1420 14 4 129.75 110
0.2 ~87.6 80 x 5 x 1 EFF 68% INT 73%
0.4 ~107 100 x 4 x 1 EFF 82% INT 91%
2+ ~125.45 PR 120 x 3 x 1 EFF 97% INT PR%
2 ~132.9 PR 130 x 2 x 1 EFF PR% INT PR%


DELETE RENAME Records (PRs) # Snatch Grip Russian DL
VOLUME REPS SETS BEST EFF BEST INT
145 145
0.3 140 x 1 x 1 EFF 97% INT 97%



Session 2

VOLUME REPS SETS BEST EFF BEST INT
1570 20 8 220 220
0.1 ~21.9 20 x 5 x 1 EFF 10% INT 9%
0.1 ~21.9 20 x 5 x 1 EFF 10% INT 9%
60 x 1 x 1 EFF 27% INT 27%
80 x 1 x 1 EFF 36% INT 36%
100 x 1 x 1 EFF 45% INT 45%
130 x 1 x 1 EFF 59% INT 59%
150 x 1 x 1 EFF 68% INT 68%
0.2 ~186.2 170 x 5 x 1 EFF 85% INT 77%



VOLUME REPS SETS BEST EFF BEST INT
1970 16 7 220 220
0.1 ~21.9 20 x 5 x 1 EFF 10% INT 9%
70 x 1 x 1 EFF 32% INT 32%
110 x 1 x 1 EFF 50% INT 50%
140 x 1 x 1 EFF 64% INT 64%
160 x 1 x 1 EFF 73% INT 73%
0.1 190 x 1 x 1 EFF 86% INT 86%
0.7 ~224.4 PR 200 x 6 x 1 EFF PR% INT 91%
Posts on April 29th