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

April 21, 2016

THURSDAY; 6:00PM

SHOULDER COMPLEX ( 55 lb bar; 3 sets x 5 reps; no recovery)
Seated Muscle Snatch
Behind the Neck Press (Snatch Grip, seated)
Behind the Neck Press (Clean Grip, Seated)
Savickas Press
Bradford Press (standing)
Push Press

INCLINE BENCH PRESS
40 lb dumb bells – 3 sets of 15 reps

HIP THRUST
135 lbs x 10 reps x 1 set
185 lbs x 10 reps x 3 sets

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

NOTE
AM Body Weight 176 lbs