July 26, 2019

FRIDAY 4AM

Bench press
135lbs x 8reps
185 x 5
230 x 1
235 x 1
240 x 1
210 x 3
Overhead Press
115 x 5r x 2s
RDL – 50 lbs DBS – 10r x 2s
Jump squat x 5r x 2sg
Box Jump 20” x 5r x 2s

1 mile walk

FRIDAY 4:30PM

WARMUP  (2 rounds)
DB RDL x 10r – 50 lb dbs
Jump squat x 5r
Box jump x 5r – 20” box
DYNAMIC EFFORT SQUAT
135 lbs x 5r
260 lbs x 1r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
355 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 10r each leg – 140lbs x 2 sets
Good morning – 10r– 140lbs x 2s
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE:
AM Body weight – 172 lbs

July 24, 2019

WEDNESDAY 4AM

Barbell Shrug
135 lbs x 10r x 3s

Bench Press
135 lbs x 10r x 1s
210 lbs x 3r x 3s

Overhead Press
135 lbs x 1r x 5s

1 mile walk

WEDNESDAY– 7PM

CYCLING (track; B category; 19 riders)
45 min warmup
20 Lap scratch race – 4th place
10 Lap Points race – 5th place
30 Lap Scratch race – 4th place
Omnium – 5th place

NOTE:

  • AM Body Weight 173 lbs

July 22, 2019

MONDAY 4AM

BENCH PRESS
135 lbs x 8r
185 x 5
225 x 1
240 x 1 x 2
225 x 2
220 x 2
215 x 2

1 mile walk

MONDAY– 5PM

Warm up
Resistance band pull apart 15
BW Squat 10
Jump Squat 5
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% – 285 lbs x 3r
50% – 225 lbs x 5r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 215 lbs x 8r
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 145 lbs x 8r

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 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 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 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