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 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

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

December 24, 2019

TUESDAY – 9:30 AM

CYCLING (1 hour 12 mins, resistance trainer)
4 x 8 minute sub threshold
Warm up
 15 min – 114 W
8 min – 210 W (last week 203 W)
5 min – 136 W
8 min – 214 W (lw 205 W)
5 min – 129 W
8 min – 211 W (lw 204 W)
5 min @ 128 W
8 min – 236 W (lw 209 W)
Cool Down
10 min – 123 W

NOTE:

  • Right lumbar unstable for a week. Slight improvement each day. Moving better and more comfortable but ROM is still limited. Maybe ready for body weight circuit tomorrow.
  • Much better power today with same workout as last Wednesday. I’m rested but my FTP is probably improved slightly.
  • AM body weight – 176 lbs.  Going to be ending this year about 20 lbs leaner than last New Year.

December 16, 2019

MONDAY 4:30PM

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

Deadlift (2 min recovery)
225 lbs x 5r
325 lbs x 2r x 4s
325 lbs x 4r x 1s

Hypertrophy Circuit (1 Round)
Barbell Front squat – 135 lbs x 20r (narrow stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 20r
Barbell Good Morning – 135 lbs x 20r

Restorative Circuit (1 round)
V-Ups – 25r