July 19, 2019

FRIDAY 4AM

Bench press
135lbs x 8reps
205 x 4
205 x 4
205 x 3
190 x 5
Split squat – 10r each leg – 135lbs x 2 sets
Good morning – 12r – 135lbs x 2s

2 mile walk

FRIDAY 4:15 PM

CYCLE (rollers)
30 mins 100 watts. RPE 3

WARMUP  (2 rounds)
DB RDL x 12r – 30 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box
DYNAMIC EFFORT SQUAT
135 lbs x 5r
250 lbs x 2r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
350 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1rep immediately after squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE:
AM Body weight – 171lbs

July 17, 2019

WEDNESDAY 5 PM

CYCLING (stationary rollers)

ROLLING ACCELERATIONS

Purpose- building efforts to follow moves in races, or make the moves. Full recovery between efforts.

Warm up
 15 min @ 3 RPE
80-100 rpm 
Progressive warm up
1 min @ 6 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over.
Recovery 
5 min @ 6 RPE
1 min @ 6 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over.
Recovery 
5 min @ 6 RPE
1 min @ 6 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over.
5 min @ 6 RPE
Cool Down
 10 min @ 3 RPE

NOTE:

AM Body Weight – 173 lbs

 

July 16, 2019

TUESDAY – 7PM

CYCLING (track – 99” gear)
1 hour warmup
5 lap scratch race – 3rd place
Elimination   – 1st
Point a lap – 3rd
40 lap points race – 5th
Omnium – 1st

NOTE:

  • AM body weight 174 lbs
  • best track results I’ve had so far
  • The 40 lap race was disorganized and half the field sat in and did minimal work.  I rode hard the most of the race and it cost me 2nd or 3rd place.

 

July 15, 2019

MONDAY – 4:15 AM

Bench Press
135 lbs x 8r
225 x 1
235 x 1
240 x 1
225 x 2

Hypertrophy Circuit (3 Rounds)
Dumbbell Shoulder Press 30 lbs DBs x 10r
Barbell Bent Row 135 lbs x 10r
Lateral Lunge – 30 lbs x 8r each leg
Ab twist x 15 each side – 10 lbs

1.5 mile walk

MONDAY 5PM
Warm up
Resistance band pull apart 10-15
BW Squat 10-15
Jump Squat 5-10
Box Jump 5

Deadlift
135 lbs x 8r
85% – 340 lbs x 3r
82.5% – 330 lbs x 3r
80% – 320 lbs x 3r
70% – 280 lbs x 5r
50% – 200 lbs x 5r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 210 lbs x 10r
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

Restorative Circuit (2 rounds)
Leg Extension – x 50r (L25/R25) 10 lbs ankle weight
Hamstring curl – 50r L25/R25) 10 lbs ankle weight
V Ups – 20r

NOTE
AM Body weight – 175 lbs

July 13, 2019

SATURDAY 10 AM

CYCLING (stationary rollers)

30″ on 2:30″ off

Warm up
 15 min @ 80-100 W
atts Active Recovery

30.0 sec @ 260-280 W 
Maximal Effort
02:30 @ 160-200 W 
Tempo-Threshold Interval

Repeat x 3

Recovery
 8 min @ 100-120 W 
Active Recovery-Endurance

30.0 sec @ 260-280 W 
Maximal Efforts
02:30 @ 200-220 W
Threshold Interval

Repeat x 3

Recovery
 8 min @ 100-120 W
 Active Recovery-Endurance

30.0 sec @ 260-280 W 
Maximal Effort
02:30 @ 200-220 W
 Threshold Interval

Repeat x 3

Cool Down
 10 min @ 80-100 W Active Recovery

NOTE:

AM Body Weight – 172 lbs

July 12, 2019

FRIDAY 4:15 AM

WARMUP  (3 rounds)
DB RDL x 12r – 30 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 10r each leg – 135 lbs
Good morning – 12r – 135 lbs
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

FRIDAY 3:30PM

DYNAMIC EFFORT SQUAT
135 lbs x 5r
225 lbs x 4r
265 lbs x 1r x 5s – 2 min recovery

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
345 lbs x 1r x 5s- 2 min recovery

WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1rep immediately after squat & deadlift)

NOTE:

AM Body weight 172.5 lbs

July 10, 2019

WEDNESDAY 4AM

1 SET / 20 REP CIRCUIT (1 minute recovery between exercises)
Push-up
Ab roller
Bench Press – 135 lbs
Pull up – 24reps
Squat – 135 lbs
Kettle bell Snatch – 53 lbs 20R/20L

1.5 mile walk – 40 lb vest

WEDNESDAY 5:30 PM

CYCLING (indoor trainer; 1 hour, 10 mins)
10 min warmup
5 min on tempo zone 5 min off endurance zone x 5
10 min cool down

NOTE

AM Body weight – 172 lbs

July 9, 2019

TUESDAY– 4AM

BENCH PRESS
135 lbs x 8r
185 x 5
230 x 1
235 x 1
235 x 1
225 x 2
190 x 6

CIRCUIT x 3 (+40 lbs weight vest)
Push up – 12reps
Ab wheel x 10r
Side lunge x 5L/5R
Biceps curl – 30lbs x 10L/10R
Front raise – 25 lbs plate x 12r

1.5 mile weighted walk

NOTE
AM Body weight – 174 lbs

TUESDAY– 7PM

CYCLING (timed events)

45 min warmup

1.5 Lap (500 meters) pursuit – 41.94
6 Lap (2000 meters) pursuit – No official time

NOTE:

Poor start in 1.5. Timer miscalculated laps in 6 lap