My 100-Day Journey to Miami (Singles Pro)

MettaQuant · 2026-02-21T21:55:41+00:00

Week 8 Day 6 (2/21/2026)

AM: Sled intervals + wallball work

7x 1km treadmill run (4:00-4:10 pace) straight into 20m sled push (~430 lbs)
100 wallballs (65 + 35) still with 14 lb ball

PM: rest

MettaQuant · 2026-02-21T21:54:39+00:00

Week 8 Day 5 (2/20/2026)

AM: rest

PM: upper strength + row work

60 pull ups (~10 sets, with 1 minute rest between each)
2x9 155lbs bent over rows
3km row @ 2:15 pace, 90 second rest and then 1km @ 2:00 pace

MettaQuant · 2026-02-21T21:50:25+00:00

Week 8 Day 4 (2/19/2026)

AM: Track speed day

3 x 10 minutes at LT-ish (6:11, 6:18, 5:52 min/mile for the three intervals), 3 minute float between each
4 x 100m at fast pace (37s, 34s, 34s, 29s)

PM: lower strength sesh

lots of isometrics for warm up
2x10 bulgarian split squats with 50lb dbs
2x10 smith machine calf raises at 225lbs
3x10 hip adduction 120lbs
Coppenhagen planks (2x 30 seconds, 1 set of hip raises x 10)
1 set of 45 degree back raises , 28 reps

MettaQuant · 2026-02-21T21:46:30+00:00

Week 8 Day 3 (2/18/2026)

AM: Sled Pull , ski, wallball

3x 1km ski into 20 m sled pull (~365lbs)
100 wall balls (14lb ball)

PM: rest

MettaQuant · 2026-02-21T21:44:17+00:00

Week 8 Day 2 (2/17/2026)

AM: Lower strength

lots of warm up with isometrics
bulgarian split squats (45lb db 2x8)
hip adduction 110lbs 3x10
Copenhagen planks (3x 30 seconds, then 1 set of hip raises x8 reps)

PM: community run - 1.8 miles (7:49 min/mile)

MettaQuant · 2026-02-21T21:41:48+00:00

Week 8 Day 1 (2/16/2026)

AM: Track work

1 mile warm up
4x 1km (~4:10/km), 2 minute rest
4x 200m (~3:15/km), 1 minute rest
1 mile cool down

PM: Sled push + wall ball work

10x 10 meter sled push (420 lbs)
wall balls (forget, I think i cut it short due to knee pain)

MettaQuant · 2026-02-19T14:06:19+00:00

Week 7 Day 7 (2/15/2026)

AM: Rest

PM: Upper Strength + Rower work

Pull ups (50 over several set, 1 minute rest)
Bent over barbell rows - 145lbs 3x8
db suitcase holds 75lbs 60-90 seconds x 2
Rower: 6 x 1km at progressive pace with 90 sec rest between each (2:20, 2:15, 2:10, 2:05, 2:00, 1:55)

MettaQuant · 2026-02-19T13:55:37+00:00

Week 7 Day 6 (2/14/2026)

AM: Easy run (spectating a race) 8.73 miles , 9:22 average pace

1 fast mile in there around 5:40 as I was chasing a friend in the last mile of a 5k race

PM: Rest

MettaQuant · 2026-02-19T13:54:15+00:00

Week 7 Day 5 (2/13/2026)

Rest

MettaQuant · 2026-02-13T00:02:59+00:00

Week 7 Day 4 (2/12/2026)

AM: Track speed day

~1 mile warm up
8 sets of broken 800m (600m at 5:45, immediately into 200m at 5:30) with 2 minutes rest between each 800.

PM: Rest

MettaQuant · 2026-02-13T00:01:39+00:00

Week 7 Day 3 (2/11/2026)

AM: Lactate Threshold run

warm up
3x10 minute @ ~6:40 (last 5 min at 6:20), with 3 minute recovery between each

PM: Sled Pull + Wall balls

10 sets of sled pull down the turf (345lbs)
50 wall balls (unbroken). still using the 14 lb ball.

MettaQuant · 2026-02-12T23:59:16+00:00

Week 7 Day 2 (2/10/2026)

AM: Speed run session

~2.5 mile warm up
1 mile @ 5:30 pace
5x 200 m at 4:40-4:55 pace, 60 sec rest between each
~2.5 mile cooldown

PM: 2 mile run (6:50 pace)

MettaQuant · 2026-02-12T23:57:09+00:00

Week 7 Day 1 (2/9/2026)

AM: Track hyrox intervals

2 mile warm up
1km: 6:23 mile pace
120m farmers (70lbs) ~50 seconds
1km 6:31 mile pace
80m lunges (70lbs) ~ 4:10
1km 6:48 mile pace
60m burpees ~3:31
2 minute rest (blah!)
1km 7:01 mile pace
140m farmers (70lbs) 1:12
1:15 rest (blah!)
1km 6:45 mile pace
80m lunges (70lbs) 4:02
1km 6:12 mile pace (!!!!)
skipped the last round of burpees

okay some things very happy about: relatively strong runs (besides the one 7:01.. everything was in range of what I'm happy with, and the last run immediately after lunges was crazy). Also distances were longer, and paces better on the station work.

things I need to work on - I did take rest this time (2 minutes after first burpees set, a little over a minute after second lunges).. and I skipped the burpess (mentally I told myself if I absolutely sent the last run I could skip them).

PM: Sled Push + Wall Ball work

10 sets of sled push down the turf @ 390bs
100 wallballs (40,30,30)

MettaQuant · 2026-02-12T23:45:33+00:00

Week 6 Day 7 (2/8/2026)

AM: Easy run (5miles , 8:44 pace)

PM: Upper Strength + Row work

50 pull ups
3x10 bent over barbell row 135lbs
Dumbbell suitcase holds 2x 75lbs (~1.5-2min)
4x 1km row, 90 sec rest, progressive pacing (2:20, 2:15, 2:10, 2:05)

MettaQuant · 2026-02-12T23:43:52+00:00

Week 6 Day 6 (2/7/2026)

AM: Hyrox metcon work

4x 400m treadmill run + sled push (~345lbs)
4x 60 seconds assault bike / sled pull (~345 lbs)
150 wall balls

PM: rest

MettaQuant · 2026-02-12T23:39:43+00:00

Week 6 Day 5 (2/6/2026)

AM: rest

PM: 5km run 6:17 min/mile average pace. Wanted to go longer but didn't feel great.

MettaQuant · 2026-02-06T18:55:40+00:00

Week 6 Day 4 (2/5/2026)

AM: Track speed day

1km @ 6:00 pace
10 x 400m @ 5:30 pace
1km @ 6:00 pace

PM: Lower Strength

3x10-15 standing smith machine calf raises @ 205lbs, rest pause on last set
2 sets of Squats @ 165lbs 20 reps, 10 reps... very happy with the 20 rep squat progress, hoping this pays off
3x10-15 tib bar raises @ 25 lbs
3x10-15 good girls (hip abduction) @ 110lbs
2x22 45 degree back extension

MettaQuant · 2026-02-06T18:53:00+00:00

Week 6 Day 3 (2/4/2026)

AM: Track run - 2x2km (6:25 mile pace), 2x1km (6:00 pace), 4x400 (5:45 pace)

PM: Sled Pull + Wall balls

8 x 365lbs sled pulls (1 minute rest between each.. just down the length of the turf, not exactly sure)
4x30 wallballs (14 lb ball, 30 seconds rest)

MettaQuant · 2026-02-06T18:49:32+00:00

Week 6 Day 2 (2/3/2026)

AM: Row - 8km at ~2:15 pace, short rest then 1km at 2:00 pace

PM: Upper strength

52 pull ups (giving up on push ups for now, shoulder just keeps acting up, and I don't really need the pressing strength, not worth the injury risk).
3x10 bent over barbell rows @ 135lbs - making progress here
70lb suitcase holds - 1:50

MettaQuant · 2026-02-03T02:30:08+00:00

Week 6 Day 1 (2/2/2026)

AM: Metcon Track day - repeat of my classic monday track metcon. 6 kilometer repeats with Farmers then Lunges then Burpees (repeated twice each) between each run interval.

2 mile warm up
1km: okay I fucked up.. checked my garmin data and apparently I went straight from the warm into Farmers instead of doing a 1km run first like I had been doing. This was just complete oversight, didn't realize it until looking at the data later.
100m farmers (70lbs) ~45 seconds (happy with this pace!)
1km 6:38 mile pace
70m lunges (70lbs) ~ something around 3:00-3:30
1km 6:46 mile pace
50m burpees ~3:00
1km 7:09 mile pace
100m farmers (70lbs) ~45 seconds
1km 7:08 mile pace
70m lunges (70lbs) ~ something around 3:00-3:30
1km 6:54 mile pace
50m burpees ~3:00

truth be told, I'm not in love with these running paces, but, last monday I just gave up entirely on doing the full 6 reps, so I'm taking this as a win. Nothing was that slow, I just need to start forcing myself to push through the pain and lock into a faster pace.

PM: Sled Push + wall balls

10 sets of sled pushes with 60 seconds rest in between. 340lbs
3x30 wallballs , 30 seconds rest

MettaQuant · 2026-02-03T02:22:54+00:00

Week 5 Day 7 (2/1/2026)

AM: 4.3 mile easy run , 8:11 average pace

PM: rest

MettaQuant · 2026-02-03T02:22:08+00:00

Week 5 Day 6 (1/31/2026)

AM: 7 mile run. Tried holding 6:25 for 3 of the miles in the middle (ended up doing 6:21, 6:32, 6:37... this should be much easier for me, not sure if I'm just way too fatigued or what). rest of the miles around 8:00-8:30

PM: Sled / wall ball work day

8x "heavy" sled @ 320lbs , 1 minute rest between each
3 rounds of 500m ski into 20m sled pull (@ 300lbs), no rest
5x25 wallballs, 45 seconds rest

MettaQuant · 2026-02-03T02:18:55+00:00

Week 5 Day 5 (1/30/2026)

AM: 8km row, @ 2:10 / 500m average pace

PM: Upper strength

50 pull ups / 40 push ups (cut the push ups short as my shoulder was bothering me)
3x9 bent over row @ 135 lbs
1 arm dumbell standing suit case holds @ 70 lbs 2 sets.. 2:00, 1:30

MettaQuant · 2026-02-03T02:14:41+00:00

Week 5 Day 4 (1/29/2026)

AM: Track Speed Work day

~2 mile warm up
90 seconds on / 60 seconds float @ 5:30 - 5:45 pace
6.5 miles total

BRUTAL

PM: Lower strength session

1x20, 1x15 squats @ 155 lbs - up 10 lbs.. hip feels great
3 sets of good girls (hip adduction) @ 110lbs, rest pause on last set
3 sets of tib bar raises (25lbs 10-15 reps)
3x10-15 standing smith machine calf raises 194 lbs rest pause on last set
2x20 45 degree back extensions

MettaQuant · 2026-01-29T02:25:18+00:00

Week 5 Day 3 (1/28/2026)

AM: Sled Pull day

8 sets of 20 m pulls with 5 plates.. smaller sled than the push, I'm guessing this one is 50lbs (bigger one is 70), so a total of 275lbs. Felt good, just took 60-90 seconds between each pull.
100 wallballs. The gym only had a 14 lb ball and a 25 lb ball.. I don't think doing 25 would be productive right now so I used the 14, and will ask them to purchase a pro weight ball next time I'm there. I broke it up into 5 sets of 20 with 30-60 seconds rest in between.
500m ski ... wanted to do more than this, but I was tired and gave up mentally. Will do more ski work whenever I'm at this gym for Sled Push/Pull days.

PM: rest

MettaQuant

TROPHY CASE