Week 6 – Summary.
- Two solid weeks and body still good. Felling fitter and quick over the very short distances
Resting HR (week avg): 57
Weight: 90.5 kg (-1.0).
Sleep: > 6.5 hours on 1 of 7 nights
Track sessions: 5 / 5
December 5
Track rest day
Plank circuit.
December 6
Adcock. Acceleration
5 * 20m & 4 * 25m. All done the from push up position. Nice tail wind.
2 * med ball Circuit 1 (Med ball slam, Shoulder Press, Overhead exchange, wood chopper, triceps extension). 3 kg ball.
2 * med ball throw and push up (10, 12) circuit.
December 7
Adcock. Tempo. Fatigue from yesterday.
2 * 5 * 200m with walk across. Done a little slower (high 37s to high 38s) to make sure all reps are done. Last rep in 36.2.
December 8
Adcock. Velocity
2 * 4 * flying 20m off 30m. Cross wind when I arrived diagonal head wind by end.
20 * lunge with upward reach, 20 * Single leg Reaching Romanian deadlift in 5s, 20 * lunge with twist, 4 * 5 sec bridge, 20 thrusters. All except the bridge using a 3kg med ball.
3 * med ball and push up (10, 10, 14) circuit.
December 9
Track rest day. Some general soreness but more so in upper arms and shoulders
December 10
Adcock. Acceleration
2 * 5 * 20m. All done the from push up position. Nice tail wind.
3 * med ball Circuit 1 (Med ball slam, Shoulder Press, Overhead exchange, wood chopper, triceps extension). 3 kg ball.
2 * med ball throw and push up (10, 12) circuit.
December 11
Adcock. Tempo. Warm morning. A little flat from yesterday’s session and a return trip to Sydney with a bit too much sun.
4, 2 * 200m with walk across. 34.6, ?, 32.4, 33.9; 34.2, 34.6. A couple too quick. Getting rugged on the 6th so stopped.