Aug.25.2017
Fri
PC 15/3; 15/3; 30/3; 33/3; 40/3; 40/3; 40/3
BS 15/5; 35/5; 40/5; 40/5; 40/5
OHP 15/5; 20/5; 20/5; 20/5
Squat jump 5/5/5/5/5
Female high school track athlete.
Age 15
105 lbs
5'3"
Aug. 22, 2017
Tues- in kg
PC- 15/5; 20/3; 20/3; 23/3; 23/3; 23/3
BS- 15/5; 25/5; 35/5; 38/5; 40/5
OHP- 15/5; 20/5; 20/5; 20/5; 15/10
Body weight Squat jumps 5;5;5;5;5
Planks; 20sec/20sec/20sec
Last edited by OAH; 08-22-2017 at 07:38 PM.
Aug.25.2017
Fri
PC 15/3; 15/3; 30/3; 33/3; 40/3; 40/3; 40/3
BS 15/5; 35/5; 40/5; 40/5; 40/5
OHP 15/5; 20/5; 20/5; 20/5
Squat jump 5/5/5/5/5
Aug.27,2017
Sat
(12) 10m block starts
(4) 100m fast runs with 100m walk in between
Hamstring started to cramp a little, so stopped
Aug.29 2017
Tues
PC 10/5; 20/3; 30/3; 35/3; 35/3; 35/3
last two workouts probably logged this^ wrong @40
Was 15kg+10 ea side=35
BS 15/5; 25/5; 35/5; 42/5; 42/5; 42/5
OHP 15/5; 21/5; 20/5; 20/5
Squat jumps 5;5;5;5;5
Sept 2, 2017
Sat.
pounds:
PC 35#/5; 55/3; 55/3; 75/3; 75/3; 80/3
BS 40#/5; 60/5; 80/3; 100/5; 95/5; 100/5
experiment with plate under heels: 85/3
OHP 35/5; 50/4 F5; 45/5; 45/5; 45/5
JUMPS 5/5/5
only did three set of jumps because running tomorrow
How did you find squatting with plates under your heels? I remember trying it and finding it feel a lot more natural to squat like that. I guess I'll hold out though and once I get a semi-respectable squat I'll buy some shoes which I think operate pretty similarly (raising the heel).
Plates are too thick. Probably going to get Olympic shoes.
Sept. 3 2017
Sun.
400m warm up lap
(8) 10m block starts (2.0 ave)
(4) 20m block starts (3.50 ave)
(4) 50m stride runs