Speed & SolidStrength

[Matthieu Hertilus]

Wk 2 Day 1 - Weightlifting Club Open Practice

Total Body:
Snatch [Goal 15 reps] - 45kgx2 (3 position/ Warm-up), 55kgx3x2, 65kgx3x3
C&J [Goal 15 reps] - 65kgx3, 75kgx3, 85kgx3, 90kgx3, 75kgx3
Back Squat [Goal - 25 reps] - 95kgx5, 105kgx5, 115kgx5, 125kgx5, 135kgx5
Calisthenics Circuit - Pullups (2x12)/ Pike Pushups (2x12)/ Sprinter Crunches (2x20)

[Matthieu Hertilus]

Day 2 - Speed Training

Plyometrics - Power Skip [for height] (2x12)/ Power Skip [for distance] (2x12)

Flying 30s - [~15m run-in] (5x30m, 3' rest)
Sprints - [regular starting position] (4x30m)

*stopped once I felt my speed go down on both Flying 30s and Regular Sprints

[Matthieu Hertilus]

Day 3 - Total Body/ Conditioning

Glute Activation/ Hip Work: Supine Hip Thrust (2x12)/ Walking Band Abduction (3x8). Vertimax Hip Flexor Knee Drive (4x8 - medium level box)

Total Body:
Bulgarian Split Squat - 2x6x135#, 2x6x155#
Swings - 40#x20 (30sec rest), 50#x20 (30 sec), 60#x10
Upper Hor. Push/Pull - Bodyweight Row (4x10)/ Pushups (2x20) [+40# weight vest]
Abs - Sledgehammer work (3x20)

Conditioning:
Prowler - 5x2x30m (90#) [45sec b/t sets]
*Push w/ high horns 30m, Immediately turn around and push w/ low handles another 30m = 1 set

[Matthieu Hertilus]

Day 7 - Total Body/ Speed Work

*3 days without training/ Needed this bad!

Speed - 30m sprints x4 (Progressively increasing intensity, Starts from different positions) Running 30s x4 (30m run-in/ 30m sprint)

Total Body:
Back Squat - 185#x5, 225#x5, 275#x3, 315#x2x3, 275#x3
Military Press - 115#x6, 135#x4, 145#x10 reps, 135#x2
Accessory Work - Barbell Rollout (2x20x135#)/ DB Row (2x20x60#)

*Felt off all day, didn't have the strength today

[Matthieu Hertilus]

Day1

*Being feeling like crap the past week, but that's nothing some good old fashion sprint drills and ~120m in open space can't fix

Speed Endurance - 1x5x~120m, 1x3x~120m (Walk back recovery)

-Less time worrying, analyzing, and theorizing, More time running, stretching, and more running w/ some heavy lifting thrown in

[Matthieu Hertilus]

Day2

Speed Drills - Skip Series/ 5x30m (*Felt more work in my upper hamstrings as opposed to my glutes, going to work on stretching the hamstrings more during warmup)

Total Body:
Bulgarian Split Squat - 2x6x135#, 1x6x155#, 1x6x160# (per side)
RDL - 1x8x135#, 1x8x165#, 1x8x195#, 1x8x225#
Renegade Row - 1x10x30#, 1x8x40#, 1x6x50# (per side)
Military Press - 1x10x30#, 1x8x40#, 1x6x50#
Abs

*Need to up the intensity when I lift, need to be smarter. Need to up the intensity with my running, need to do more

[Matthieu Hertilus]

Day3

Sled Runs - 5x60mx90#, 1x60mx115#

*Probably need to take some time off due to faulty programming, health problems, addressing weaknesses, and reevalutating goals. Tommorow may be my last workout for at least a week, but I need to take a step back to get things straight. In the meantime, I'll work on foam rolling, flexibility, and muscle activation (namely the glutes and upper back w/ light band work). Wish me luck on trying to make it through a week of rest, I know I'll just be itching to get back in the weight room or on the track