September 28, 2019

SATURDAY 1100 AM

WARMUP  (2 rounds)
DB RDL x 12r x 25 lbs dbs
Jump squat x 5r
Box jump/depth jump x 3r –24” box

DYNAMIC EFFORT SQUAT
135 lbs x 10r w/u
75% – 230 lbs x 5r x 5s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 1r – clean grip
315 x 1r
97% – 370 x 1r x 1s
85% – 335 x 2r x 4s
300 lbs x 3r x 5s- (2 min recovery)

WEIGHTED BOX JUMP + DEPTH JUMP
1r x – 25 lbs – 24” box (1 rep immediately after each squat & deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

NOTE:
AM Body weight – 171.5 lbs

September 25, 2019

WEDNESDAY 2PM

Pull-ups- 1s x 24r

WEDNESDAY 5PM

CYCLING (velodrome; A category – 12 riders; 100” gear)
1 hour warmup
Marymoor crawl (1 Lap sprint from track stand) – 8th
10 lap Split Scratch – 6th
Unknown distance/sprints – 7th

NOTE:

  • AM Body weight – 174 lbs 12% bf
  • Final races of 2019 season
  • I’m putting out more power than earlier in the season. I’m curious what a better structured and focused off season will produce next season.
  • Areas to improve: power, top speed, cadence.

September 22, 2019

SUNDAY 1030 AM

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

Deadlift
135 lbs x 8r
50% – 225 lbs x 5r
70% – 295 lbs x 3r
85% – 355 lbs x 3r
82.5% – 345 lbs x 3r
80% – 335 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Barbell Front squat – 100 lbs x 15r (narrow stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 100lbs x 15r

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

September 19, 2019

THURSDAY 10AM

Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 8r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 185 lbs x 8r x 3s
(135 lbs x 10r x 1s warmup)
Single Arm Bench Row – 28 kg KB x 8r each side
Walking Lunge – 25 lbs x 8r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 125 lbs x 6r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r (+ 40 lbs vest)

Restorative Circuit (2 Rounds)
Barbell Curl – 75 lbs x 12r
Barbell Tricep (skull crushers) – 75 lbs x 12r

September 14, 2019

SATURDAY 11:00 AM

CYCLING (stationary trainer)

Warm up
15 min @ 3 – 5 RPE
60-100 rpm

15.0 sec @ 6 – 8 RPE – 135-200 rpm 
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.

Recovery 10 min @ 6 – 7 RPE

Repeat 15 second and 10 min intervals x four

Cool Down – 10 min @ 3 – 5 RPE

Note:
AM Body weight 172.5 lbs