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Old 01-22-2010, 01:35 AM   #181
Timothy Holmes
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Join Date: Jun 2008
Posts: 221
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TUESDAY
light sled pulls (technique/posture/activation work)


WEDNESDAY
rest day


THURSDAY
competition:
400h: 59.9h
HT: 17.53
SP: 10.51, pb
HJ: 1.70
4x400
3k: 10,57.0


FRIDAY

track, 3.5 hours
discus (good on a scale for terrible-poor-okay-good-very good-fantastic, )
jav drills (okay)
gym: snatch, jerk, circuit
lots of stretching

later...
1k jog, stretching
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dec log, goals: states '10 - 5600; states '11 - 6400
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Old 01-28-2010, 02:33 AM   #182
Timothy Holmes
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Join Date: Jun 2008
Posts: 221
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SATURDAY
rest day

SUNDAY

track - 11.00 AM
HURDLES
DISCUS
BOUNDING - 3x100: 36, 33, 35; 3x100 fast: 41, 41, 43
GYM - bench (3x10x50), pullups (3x8), circuit x3


MONDAY

track - 4.30 PM
HURDLES
JAVELIN
LONG JUMP
RUNNING - 4x300, 1x150, r: 100m walk


TUESDAY

track - 8.30 AM
HIGH JUMP + takeoff drills later
SHOT PUT
RUNNING - blocks: 6x30m
GYM - jump circuit x4 (box split jump 20x20kg, tuck jump, vert jump), bench/face pulls (3x10x50), pullups (6x3 fast), circuit (wrist(3), back-x, r-twists, V-ups, ankle-to-bar)


WEDNESDAY

track - 10.00 AM
DISCUS
JAVELIN

track - 6.00 PM
POLE VAULT
RUNNING - 6x150, r:3'


THURSDAY

track - 9.30 AM
HIGH JUMP
HURDLES
SHOT PUT
RUNNING - 600+600+300, r:30"
GYM - bench/e.pushups (5x3x65/5x3), DSJ (2x20x30kg), f-pulls, pullups (2x12), circuit x2 (monkey swings, back-x, situps, r-twists, V-ups)
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dec log, goals: states '10 - 5600; states '11 - 6400
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