Barkadion TB Logs

[utrinque]

8/4/17
Block#7, OWT OP I/A
(80% of 1RM calculated)
Week#1, Friday (75%)

Anaerobic Capacity

Jog 800m
Sprint 400m
Jog 800m
Sprint 400m
Jog 400m
Sprint 200m
Jog 400m
Sprint 200m

Notes
*I don't have track close to me, so I had to get creative with Google Maps and my local map. Also, I run at 4AM, so it is easy to miss the spot. All distances are not precise..

Type run route planner into google for an easier method

[Barkadion]

8/4/17
Block#7, OWT OP I/A
(80% of 1RM calculated)
Week#1, Friday (75%)

Anaerobic Capacity

Jog 800m
Sprint 400m
Jog 800m
Sprint 400m
Jog 400m
Sprint 200m
Jog 400m
Sprint 200m

Notes
*I don't have track close to me, so I had to get creative with Google Maps and my local map. Also, I run at 4AM, so it is easy to miss the spot. All distances are not precise..

Type run route planner into google for an easier method

I have never thought of that... thank you!!

[Barkadion]

8/9/17
Block#7, OWT OP I/A
(80% of 1RM calculated)
Week#2, Wednesday (80%)

Lifts
SSB Squat - 6x5, 160
VLP - 8x5, 125
Chins - 7x4, BW
RI - 2-2:15 min

Finisher
Body saw with sliders - 1x15, 30

[Barkadion]

Excellent recommendation from Ross forums for Sprint warm-up drills! I am going to take care of my hammies!!!

- (Breakdown of A-skip and B-skip)
https://m.youtube.com/watch?v=83NrAxEDA-M (Breakdown of A-skip and B-skip)

- (This drill should help with understanding how to stab the ground with the ball of your foot. This one is kinda hard, but in my experience it is the best all around drill for reinforcing sprint form)
https://m.youtube.com/watch?v=YLLZrXMcsq8

[Barkadion]

8/10/17
Block#7, OWT OP I/A
(80% of 1RM calculated)
Week#2, Thursday (80%)

Anaerobic Capacity

A/B-skips warm up

Jog 800m
Sprint 400m
Jog 800m
Sprint 400m
Jog 400m
Sprint 200m
Jog 400m
Sprint 200m

Notes
*Feels much better with A/B skips warm-up and paying attention to stumping the ground with ball of the feet.

[Barkadion]

8/11/17
Block#7, OWT OP I/A
(80% of 1RM calculated)
Week#2, Friday (80%)

Day off.

[Barkadion]

8/12/17
Block#7, OWT OP I/A
(80% of 1RM calculated)
Week#2, Saturday (80%)

Lifts
SSB Squat - 7x5, 160
VLP - 9x5, 125
Chins - 8x4, BW
RI - 2-2:15 min

Finisher
Body saw with sliders - 1x15, 30

Notes
*Pancakes for the breakfast? Hell, yeah!!

[Barkadion]

8/13/17
Block#7, OWT OP I/A
(80% of 1RM calculated)
Week#2, Sunday (80%)

Short Hills
Hill Sprint ~13sec
Walk Back
x10

Notes
*Local woods next to my place. Rooty dirty trail up to the short hill. Feels awesome.
**I am starting appreciate OP I/A a lot. The flexibility of scheduling gives me the opportunity to train on the weekends. This is how I can train right after the sunrise time and get to the woods for the hills when it is not too dark.

[Barkadion]

8/14/17
Block#7, OWT OP I/A
(80% of 1RM calculated)
Week#3, Monday (80%)

Day Off.

[xfitxm]

Excellent recommendation from Ross forums for Sprint warm-up drills! I am going to take care of my hammies!!!

- (Breakdown of A-skip and B-skip)
https://m.youtube.com/watch?v=83NrAxEDA-M (Breakdown of A-skip and B-skip)

- (This drill should help with understanding how to stab the ground with the ball of your foot. This one is kinda hard, but in my experience it is the best all around drill for reinforcing sprint form)
https://m.youtube.com/watch?v=YLLZrXMcsq8

Wow really interesting video. I should try implementing some drills like that. I always get achile tendinitis when sprinting. I should be something wrong.