May 21, 2016

SATURDAY; 1:00 PM

WARMUP: Running jump rope – 2 x 60 meters

HILL SPRINT (60 meters) / HILL SPRINT (30 meters with 40 lb sled)
4 reps of 60 meters 9.0″, 8.81″, 8.74″, 9.1″
4 reps of 30 meters sled between 60 meter sprints with 2′ recovery

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 10 reps warmup
225 x 5 reps warmup
275 x 1 rep
225 lbs x 5 reps x 4 sets
(10 double leg jumps and 30 single leg jumps between each set)

BENCH PRESS (2′ rest)
135 lbs x 10
185 lbs x 5 reps x 3 sets

NOTE:
AM Body Weight 175 lbs

May 14, 2016

SATURDAY; 1:00 PM

WARMUP: 400 meters; 100 easy, 200 uphill, 100 downhill

HILL SPRINT (60 meters) / HILL SPRINT (30 meters with 40 lb sled)
4 reps of 60 meters 9.2″, 9.01″, 9.1″, 8.8″
4 reps of 30 meters sled between 60 meter sprints with 2′ recovery

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 5 reps
185 lbs x 5 reps
245 lbs x 5 reps x 5 sets
(10 double leg jumps between each set)

TURKISH GET-UP (24 kg)
5 reps up/down each side with 1′ recovery

INCLINE BENCH PRESS (1′ recovery)
135 lbs – 2 sets of 10
155 lbs – 2 sets of 5

NOTE:
AM Body Weight 174 lbs

May 7, 2016

SATURDAY; 1:00 PM

WARMUP: 400 meters; 100 easy, 200 uphill, 100 downhill; 60 meter hill sprint 10.8″, 10.2″

HILL SPRINT (60 meters)
5 reps with 3’recovery 9.21″, 9.21″, 9.08″, 8.95″, 8.84″

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 10 reps
245 lbs x 5 reps x 4 sets
(30 single leg jumps between each set)

SHOULDER COMPLEX (45 lb bar; 3 sets x 5 reps; 2′ rest)
Seated Muscle Snatch
Behind the Neck Press (Snatch Grip, seated)
Behind the Neck Press (Clean Grip, Seated)
Savickas Press
Bradford Press (standing)
Push Press

BENT ROW (3′ recovery)
135 lbs x 5 reps x 3 sets

NOTE:
AM Body Weight 176 lbs

April 30, 2016

SATURDAY; 1:00 PM

WARMUP: 400 meters; 100 easy, 200 uphill, 100 downhill.

HILL SPRINT (60 meters – 2′ recovery)
6 reps 9.8″, 9.01″, 9.1″, 9.2″, 9.5” 9.6″

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 10 reps
185 x 8 reps
245 lbs x 4 reps x 4 sets
(10 double leg jumps and 30 single leg jumps between each set)

NOTE:
AM Body Weight 173 lbs
AM Heart Rate 51 bpm

April 26, 2016

TUESDAY; 6:00PM

BENCH PRESS (2′ recovery)
135 lbs x 10 reps
185 lbs x 5 reps x 3 sets

SHOULDER COMPLEX (55 lb bar; 3 sets x 5 reps; 2′ rest)
Seated Muscle Snatch
Behind the Neck Press (Snatch Grip, seated)
Behind the Neck Press (Clean Grip, Seated)
Savickas Press
Bradford Press (standing)
Push Press

PULL UPS – 1 set of 10

CHIN UPS – 1 set of 10

KETTLEBELL SNATCH (24 kg)
30 reps

HILL SPRINTS
60 Meter x 4 reps – easy tempo 2′ recovery

NOTE
AM Body Weight 175 lbs

April 24, 2016

SATURDAY; 1:30 PM

WARMUP: 400 meters x 2; 100 easy, 200 uphill, 100 downhill.

HILL SPRINT (60 meters – 2′ recovery)
6 reps 9.8″, 9.4″, 9.4″, 9.3″, 9.4” 9.3″

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 10 reps
225 lbs x 6 reps x 4 sets
225 lbs x 10 reps x 1 set
(10 double leg jumps and 30 single leg jumps between each set)

NOTE:
AM Body Weight 176 lbs