September 2, 2016

FRIDAY;  4AM

1 SET x 20 REPS (2 minute recovery between exercises)
Goblet Squat – 53 lbs
Step Up – 18″ Box + 10 lbs
Overhead Squat – 65 lbs
Squat – 155 lbs
Single Leg Deadlift – 24 kg
Hanging Leg Raise
Push-ups – single leg
Alfredson Heel Drop + 25 lbs

PLYOMETRICS
10″ drop / jump each direction – 4 sets of 4 reps
Single Leg Jumps – 4 sets of 10 reps

NOTE:
Body Weight – 176 lbs

February 1, 2016

MONDAY; 10:30 AM

WARMUP: 100 meters easy, 150 meter hill, 150 meters easy

HILL SPRINT – 30 / 60 Meters (alternating)
6 reps – 30 meters resisted (tire sled) 1′ recovery
6 reps – 60 meters – 9.7” – 10″- 2′ recovery

SQUAT (3′ recovery)
250 lbs x 5 reps x 6 sets

ALFREDSON HEEL EXERCISE (+25 lbs)
1 set x 15 reps each leg

NOTE:
AM Body Weight 183 lbs
AM Heart Rate 50 bpm

September 13, 2015

SUNDAY 10 AM

WARMUP: 400 Meter walk; Jog: 100 Meters easy, 150 meter hill, 150 meters easy

HILL SPRINT (95% effort, 1′ recovery)
60 meters x 12 reps

SQUAT (30″ – 1′ recovery)
190 lbs – 20 sets of 5 reps  – Total time: 26.5 minutes

AB WHEEL (1′ recovery)
1 set of 30 reps

ALFREDSON HEEL DROP
+25 lbs – 1 set of 15 reps each leg

NOTE:
Weight 178 lbs
AM Heart Rate: 49 BPM

July 27, 2015

MONDAY; 10AM

WARMUP:  Goblet squat – 24 kg x 10; Supine Leg Whip x 10 each leg;  Turkish Getup – 80lbs each side

SQUAT (1 minute recovery each set)
175 lbs – 10 sets of 10 reps

HIP THRUST (1 minute recovery)
225 lbs – 5 sets of 10 reps

OVERHEAD SHRUG (No recovery)
95lbs – 10 reps / 9 / 8 /7 x 2 sets

ALFREDSON HEEL DROP
45 lbs – 1 set of 15 reps each leg

AB WHEEL
1 set of 20 reps

July 20, 2015

MONDAY; 2PM

WARMUP: Supine Leg Whip – 1 set of 20 each leg; Turkish getup– 80 lbs x 1 each side

SNATCH (1 minute recovery each set)
115 lbs x 2 reps x 5 sets

CLEAN & PRESS (1 minute recovery each set)
135 lbs x 5 reps x 5 sets

SQUAT
185 lbs x 20 reps x 1 set

FRONT SQUAT
135 lbs x 12 reps x 1 set

INCLINE BENCH PRESS (no recovery between sets)
185 lbs x 8 reps
135 x 10
135 x 9

ALFREDSON HEEL DROP +45lbs
1 set of 15 reps each leg

NOTE:
AM Heart Rate – 47 bpm

July 13, 2015

MONDAY; 11AM

WARMUP: Supine Leg Whip – 2 sets of 10 each leg; Turkish getup– 53 lbs  x 5; Tall Snatch – 45 lb bar x 5

SNATCH (1 minute recovery)
100 lbs x 2 reps x 5 sets

CLEAN (1 minute recovery)
200 lbs x 1 rep
185 lbs x 2 reps x 5 sets

SQUAT
135 lbs x 5 reps x 1 set
185 lbs x 3 reps x 1 set
225 lbx x 3 reps x 2 sets
185 lbs x 15 reps x 1 set
135 lbs x 30 reps x 1 set

OVERHEAD SQUAT
115 lbs x 5 reps x 1 set

PISTOL SQUAT
1 set of 10 reps each leg

WEIGHTED CARRY
Suitcase carry – 90 lbs – 40 meters x 4 each side

HANGING LEG RAISE
8 sec x 4 reps x 4 sets

ALFREDSON HEEL DROP +45lbs
2 sets of 15 reps each leg