July 11, 2016

MONDAY:  4:30 AM

WARMUP: 45 lbs Bar: 20 reps each Overhead Press, Front Squat, Good Morning;  Jump Rope – 50 reps; Single Leg Pushup x 10; Pull up x 5

SQUAT (2′ recovery)
135 lbs x 5 reps
185 lbs x 5 reps x 2 sets

BENCH PRESS (2′ recovery)
155 lbs x 5 reps x 2 sets

HIP THRUST (1′ recovery)
225 lbs x 5 reps x 2 sets

DEAD LIFT (1′ recovery)
225 lbs x 5 reps x 2 sets

PLYOMETRICS
(3 sets x 15 single leg jumps & 2 sets of 10 double leg jumps)

PULL UPS / CHIN UPS
2 sets x 5 reps

POWER CLEAN (1′ recovery)
135 lbs x 5 x 2 sets

May 28, 2016

SATURDAY; 10:00 AM

WARMUP: Running/jump rope/lunges

HILL SPRINT (3′ recovery)
4 reps of 60 meters 9.4″, 8.9″, 8.8″, 8.8″
4 reps of 30 meters with 40 lbs sled between 60 meter sprints

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
135 lbs x 5 reps warmup
185 x 5 reps warmup
250 x 3 reps x 4 sets
(10 double leg jumps and 30 single leg jumps between each working set)

NOTE:
AM Body Weight 171 lbs
AM Heart Rate: 46 bpm

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

April 16, 2016

SATURDAY; 1:30PM

WARMUP: Jump rope x 50 reps; Squat 135 lbs x 10 reps

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

SHOULDER COMPLEX ( 50 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

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

SHRUGS
3 sets x 15 reps

NOTE 

      1. Body Weight 174 lbs
      2. AM Heart Rate 46 bpm
      3. Reduced frequency of training is due to 10 week old German Shepherd who arrived 3 weeks ago – increased daily walking, stair climbing, general activity and reduced sleep.

 

IMG_6921

March 14, 2016

MONDAY; 1030 AM

WARMUP: Dynamic drills, jump rope

WICKET DRILLS (Submaximal sprint x 10 reps with 2 minute recovery)
Sprint 30 feet into 6 wickets  placed 5’3″ – 5′ 9″ apart

HILL SPRINT (60 meters – 3′ recovery)
6 reps 9.7″, 9.4″, 9.4″, 9.5″, 9.5” 9.3″

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
225 lbs x 5 reps
255 lbs x 5 reps
275 lbs x 5 reps
260 lbs x 8  reps
(10 double leg jumps and 30 single leg jumps between each set)

PULL-UP (+50 lbs)
1 set x 3 reps

CHIN UP*
1 set x 8 reps

NOTE:
AM Body Weight 181 lbs
AM Heart Rate 52 bpm
*1st set since sprained right wrist

 

March 7, 2016

MONDAY; 1030 AM

WARMUP: Dynamic drills, jump rope

WICKET DRILLS  (Submaximal sprint x 6 reps with 2 minute recovery)
Sprint 30 feet into 6  wickets 6″ placed 5’3″ – 5′ 9″ apart

HILL SPRINT (60 meters – 3-5′ recovery)
6 reps 9.8″, 9.3″, 9.5″, 9.5″, 9.6,” 9.6″

SQUAT / PLYOMETRIC JUMPS (3′ recovery)
225 lbs x 5 reps
250 lbs x 5 reps
275 lbs x 2 reps
250 lbs x 8 reps
(10 dbl leg jumps and 10 single leg jumps between each set)

NOTE:
AM Body Weight 178 lbs
AM Heart Rate 48bpm

June 20, 2015

SATURDAY; 10AM

WARMUP: Supine Leg Whip – 2 sets of 10 each leg; Turkish Getup – 53 lbs x 4 reps each side

CIRCUIT x 5 sets each; 1 min recovery each set and each round
Jump Rope x 75
Bulgarian Split Squat – 100 lbs x 8 reps each leg
Pull up x 10 reps
Single Leg Deadlift – 80 lbs x 10 reps each leg
Chin up x 10 reps
Single Leg Bridge – 80lb x 10 reps each leg
Single Leg Pushup – 5 reps each side
Front Squat – 100 lbs x 10reps
Pistol Squat x 2 reps