WRCortese5's Training version 2.0

[WRCortese5]

4/2/08

10 min jog easy
10x10 hurdle walkover
static stretch

4/3/08

Speed
3x30 sled
3x40 3 pt (these felt really good)
2x2x60 (25) 2.5 min rest bt reps, 6 min bt sets.- Hamstrings/calves felt a little tight after the 1st set so I backed off just a little on the 2nd set. It was starting to get cold/windy.

3x10 single leg bounds
Med ball throws x9

Weights
A1.) Depth Jump 4x3
B1.) Back Squat 3x2x80% (300) Easy.
C1.) Dimel DL 3x20x25%

4/4/08

10x100 70%
core 350

Gonna go hit the weights and finish up ab reps here soon.

[tamfb]

are you trying to work on the sprinting tech and are you doing a job maintaining ur strength?

[WRCortese5]

are you trying to work on the sprinting tech and are you doing a job maintaining ur strength?

Yes definitely have been working on arm drive, hip height, and not pushing so much. Felt a difference on Thursday as I got more aggressive with the arms the hips rose as well.

Strength has maintained nicely, haven't noticed any drop off at all.

Weights Continued
A1.) Speed Bench 10x3x60%
B1.) Pull Up 3x10
B2.) Face Pull 15,12,10
C1.) DB Shoulder Press 3x10
C2.) Shrugs 3x10
C3.) BB Tri Ext 3x10

Good to go, upper back and tri's are feelin sore already

[tamfb]

was it a tough upper body workout?

[WRCortese5]

was it a tough upper body workout?

Yes it was pretty tough actually. Even though the speed bench felt light, the reps were very fast and explosive. And never have done 10 sets of 3 before, only rested about 1.5 minutes bt sets. Upper body is pretty sore today too.

[tamfb]

Yes it was pretty tough actually. Even though the speed bench felt light, the reps were very fast and explosive. And never have done 10 sets of 3 before, only rested about 1.5 minutes bt sets. Upper body is pretty sore today too.

why do you think the upper body workout made u so sore?

[WRCortese5]

why do you think the upper body workout made u so sore?

I was rapid fire in there wanted to get in and out. Small weight room + alot of people in there makes me wanna get out quick.

Rest time was short bt sets and the supersets are pretty tough. Soreness isn't really that bad but it's definitely noticeable.

[tamfb]

I was rapid fire in there wanted to get in and out. Small weight room + alot of people in there makes me wanna get out quick.

Rest time was short bt sets and the supersets are pretty tough. Soreness isn't really that bad but it's definitely noticeable.

LOL, sure ur upper body was jacked after that session.

[Manchild]

LOL, sure ur upper body was jacked after that session.

"He got his swole on" as my mom would say lol

[WRCortese5]

4/8/08

Had to move yesterday's session to today due to work and school obligations. I'll still hit all the training days though, just one day later.

Speed

3x30 sled
2x30 3 pt
3x flying 20 (40 buildup)
2x60 (35)

6x8 hurdle hops
Medball throws x9 (used a 16 lb ball for these today, felt the lighter ball was way too easy for these types of throws I'm doing)

Weights tonight after work..