Month 3, Week 3

Sorry I didn't get to update last week, things have been going bananas around here. We're holding Christmas dinner at our house on Saturday for the very 1st timer and we had a list of 32 jobs that needed to be done around the house. I think there is 3 or 4 left as of now, Christmas Eve Eve. I also forgot to video and because of Christmas parties and funerals, training attendance was a little up and down.

Alas we battled onto week 3 which is the top week for the max effort lifts which this month was Close Grip Bench Presses and Deadlifts from a 4" elevation.

For the sprint performance day we played with some contrast sprints over 10m with the prowler and then we went outside and played with some contrast sprints utilising the slight downhill slope we have at the park we use (Rockley Gardens).

Highlights include:

 - Lachy managing 55 total chin ups after managing a piss poor 10 in 7 sets on his very 1st night!!
 - Troy reaching 2 x 6 @ 25kg in each hand for bulgarian split squats
 - Nick making 52.5kgs x 2 for the close grip bench press, Lachy 57.5 x 2 and Troy 85kgs x 2
 - Lachy reaching 265cms on the depth jump to standing long jump which is actually longer then his standing long jump!!

 - Nick cracking the tonne for deadlifts off a 4" elevation for 3 reps, Lachy 105kgs for 3 reps and Troy 140kgs for 3 reps

As mentioned above, Friday is sprinting day with some other stuff thrown in and this is what we did for the sprinting portion of the workout:

Low Depth Jump into 5m Sprint x 5 reps

Heavy Arse Prowler Drag @ 180kgs x 10m

Light Prowler Push @ 22.5kgs x 10m

10m Sprint from a push up starting position x 10m

x 3 complexes each

We then went outside and did:

20m sprints 3 x 75, 90 and 100%

40m Sprint downhill

2 x 40m sprints uphill

Nick and I did this last week and found that the uphill sprint after the downhill sprint were the fastest we've both done since we started the program.

So today I popped the downhill sprint in 1st and all 3 of us achieved personal best 40m sprint times in the uphill version.

Nick 5.87secs, Lachy 5.69secs and Troy 5.52secs

We had not ran a time below 6secs since we've done this so whether the contrast sprints inside or the contrast sprints outside are working, I'm not sure but it is. I haven't even brought the sled out yet!!

Next week we have deload week but for Jan we have a huge concentrated training block where will train almost everyday. Personally I can't wait to do this but it is a test run and I've never done it before so it's a case of hope and see.

I'll go into more detail next week.

Merry Christmas Everyone!!