January 29, 2020

WEDNESDAY  5:00PM

Warm-Up (1 Round)
Resistance band Face-Pull x 15
Decline Push-Up x 12r
Reverse Lunge x 12r (each leg)

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 135 lbs x 12r
Kettlebell 1 arm Row – 24 kg x 10r each side
Walking Lunge – 8 lbs vest x 12r each leg
Hanging Leg Raise (Abs) x 10r

Hypertrophy Circuit B (3 Rounds)
Db overhead Press – 30 lbs DBs x 12r
Lateral Lunge – body weight x 8r each side
Kettlebell Snatch – 24 kg x 5R/5L
Landmine oblique twist – 25 lbs plate x 8r each side

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 12r
Barbell Tricep (skull crushers) – 65 lbs x 12r

November 22, 2019

FRIDAY 4:30PM
WARMUP  (1 round)
DB RDL x 8r x 25 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 lbs x 2r w/u
250 lbs x 2r x 5s (1 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 2r- clean grip warmup
320 lbs x 2r x 5s- (2 min recovery)

BOX JUMP
24” box (1 rep immediately after each squat and deadlift set)

HYPERTROPHY CIRCUIT (2 rounds)
Barbell Front squat – 135 lbs x 8r (narrow stance)
Good morning – 135 lbs x 8r
Single Leg Abduction – 20r each leg – 10 lbs
Single Leg Curl – 20r each leg – 10 lbs

November 20, 2019

WEDNESDAY 5:00PM

Warm-Up (1 Round)
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 6r x 3s
(135 lbs x 8r x 1s warmup)
Single Arm Bench Row – 24 kg KB x 8r each side
Walking Lunge – 25 lbs x 10r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 100 lbs x 7r
Kettlebell Snatch – 32 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r

Restorative Circuit (2 Rounds)
Barbell Curl – 70 lbs x 10r
Barbell Tricep (skull crushers) – 70 lbs x 10r

November 13, 2019

WEDNESDAY 4:30PM

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 – 165 lbs x 6r x 3s
(135 lbs x 10r x 1s warmup)
Single Arm Bench Row – 24 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 – 100 lbs x 7r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 12r
Barbell Tricep (skull crushers) – 65 lbs x 12r

November 6, 2019

WEDNESDAY 5:30PM

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 – 160 lbs x 8r x 3s
(135 lbs x 10r x 1s warmup)
Single Arm Bench Row – 24 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 – 100 lbs x 7r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 12r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 12r
Barbell Tricep (skull crushers) – 65 lbs x 12r

October 30, 2019

WEDNESDAY 1200 PM

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

NOTE

AM Body Weight – 175 lbs @ 13% Body Fat

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 11, 2019

WEDNESDAY 5PM

Gym 2 (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 – 115 lbs x 6r
Kettlebell Snatch – 28 kg x 6R/6L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 25r

Restorative Circuit (2 Rounds)
Barbell Curl – 70 lbs x 12r
Barbell Tricep (skull crushers) – 70 lbs x 12r

CYCLING (stationary trainer)
30 mins active recovery 80-90w 80rpm

NOTE:

  • Tuesday races were cancelled due to rain. I warmed up with a set of 50 pushups and 17 laps before the rain hit the track. This was my last opportunity this season to officially lower my pursuit times. I was confident based on my current fitness but it would have depended on how good my starts were.
  • I have two more race nights for this season. One is mass starts and another is sprints.  My initial reaction is to avoid the sprints.  Which leads me to the conclusion I need to do more of them.  Because if I had to pick out my weakness on the track right now it is sprinting and top end speed.  My best results this season have come from turning over a larger gear which requires an extended wind up.  Another advantage has been recovering quicker than others and repeating sprint efforts.   (Basically being able to suffer more and longer. )
  • Sprint competency and top end speed are going to be the hardest areas to train and last areas of physical improvement.
  • AM body weight 173.5