February 11, 2020

TUESDAY 10 AM

Circuit x 1 set – No recovery
Pull-up x 12r
BB Squat – 185 lbs x 20r
Decline Push-up x 30r
Barbell Clean – 155 lbs x 8r
Pistol squat – 5r each side
Chin-up x 12r
45 lbs barbell Landmine oblique twist + 10 lbs plate x 10r each side
BB curl – 45 lbs x 20r
Front dip x 15r
Side lunge x 12r each side

February 8, 2020

SATURDAY 9 AM

CYCLING (resistance trainer)
Base + Jumps – 1 hour

Warm up
 5 min @ 90 W
15 min @ 169 W
15.0 sec @ 338 W
Maximal Efforts 
Hi cadence, low gear (39-18)
Recovery 
04:45 @ 169 W
Repeat x 4
Finish – 24:45 @ 169 W

NOTE:

  • HR elevated

February 1, 2020

SATURDAY 10 AM

+ 12 lbs vest throughout

WARMUP  (1 round)
DB RDL x 8r x 30 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 lbs x 3w/u
255 lbs x 3r x 3s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 4r clean grip warmup
345 lbs x 2r x 2s
325 lbs x 5r x 1s

WEIGHTED BOX JUMP
24” box +8 lbs vest – 6r (1 rep immediately after each main squat and deadlift set)

HYPERTROPHY CIRCUIT (1 round)
Barbell power clean – 135 lbs x 8r
Front squat – 135 lbs x 8r (narrow stance)
Good Morning – 135 lbs x 8r
BB Hang clean – 135 lbs x 8r

CYCLING (outdoor hillS; 59 minutes)

15 minute warm up

Rolling at 10-15mph standing. Drive the gear you’re in for 5-10 seconds, until you’re no longer accelerating. The point of this effort is not to achieve a new top speed, but to work on producing power through the entire acceleration, and to hit a max cadence from a standing position. The entire effort is standing. Roll very easy between efforts.

2x Undergeared 76-90”
2x Race Gear 90-100”
2x Over Gear 100“+

10 minute cool down