August 30, 2019

FRIDAY 3:30 PM
Warmup
DB RDL x 5r x 25 lbs dbs
Jump squat x 5r
Box jump x 3r – 20” box

DYNAMIC EFFORT SQUAT
135 lbs x 5r w/u
225 x 2r w/u
250 x 2r w/u
275 lbs x 1r x 4s – 3 min recovery
225 lbs x 8r x 1s

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
365 lbs x 1r x 4s- 3 min recovery

WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after each squat & deadlift)

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 10r each leg – 135 lbs x 2 sets
Good morning – 12r– 135 lbs x 2s
Single Leg Extension – 30r each leg – 10 lbs
Single Leg Curl – 30r each leg – 10 lbs

NOTE:
AM Body Weight – 173 lbs

August 27, 2019

TUESDAY– 4AM

Warm up

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

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 135 lbs x 15r (8” stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

2 mile walk + 40 lbs

TUESDAY 5:30pm

Deadlift
135 lbs x 5r
50% – 235 lbs x 5r
70% – 295 lbs x 3r
85% – 350 lbs x 3r
82.5% – 340 lbs x 3r
80% – 330 lbs x 3r

Restorative Circuit (2 rounds)
Leg Extension – L25/R25 10 lbs ankle weight
Hamstring curl – L25/R25 10 lbs ankle weight
V Ups – 20r

Upper Body Hypertrophy

Warm-Up (2 Rounds)
Resistance band Face-Pull x 15r
Decline Push-Up x 12r

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 12r
Chin-up x 10r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 35 lbs DBs x 10r
Barbell Bent Row – 135 lbs x 6r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 15r
Lying Tricep extension – 65 lbs x 15r

NOTE:
AM Body weight – 175 lbs

August 21, 2019

WEDNESDAY 6:30pm

Full-Body Hypertrophy

Warm-Up (2 Rounds)
Resistance band Face-Pull x 15r
Decline Push-Up x 12r
Reverse Lunge x 8r each leg

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 12r
Pull-up x 10r
Walking Lunge 25 lbs DBs x 16 (8L/8R)
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 35 lbs DBs x 12r
Barbell Bent Row – 135 lb x 6r
Lateral Lunge – 25 lbs x 8r each leg
V ups x 12

Restorative Circuit (2 Rounds)
Barbell Curl – 100 lb x 8r (cheat concentric / slow eccentric
Zottman curls 25 lbs dbs x 8r
Barbell 21s 45 lb bar – bottom to mid curl x 7r mid curl to top x 7r complete curl x 7r
Lying Tricep extension – 45lb x 20r

Note:
AM Body weight – 173 lbs

August 16, 2019

FRIDAY 4:30AM
1 mile walk

FRIDAY 3:30PM
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
270 lbs x 1r x 5s – 2 min recovery
DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
360 lbs x 1r x 5s- 2 min recovery
WEIGHTED BOX JUMP
1r x 10s – 25 lbs – 20” box (1 rep immediately after each squat & deadlift)
HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 12r each leg – 135 lbs x 2 sets
Good morning – 12r– 135 lbs x 2s
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs
NOTE:
AM Body weight – 173 lbs

August 12, 2019

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

Deadlift
135 lbs x 8r
50% – 230 lbs x 5r
85% – 345 lbs x 3r
82.5% – 335 lbs x 3r
80% – 325 lbs x 3r
70% – 290 lbs x 3r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 220 lbs x 8r (8” stance)
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 10r

Restorative Circuit (2 rounds)
Leg Extension – 40r (L20/R20) 10 lbs ankle weight
Hamstring curl – 40r (L20/R20) 10 lbs ankle weight
V Ups – 20r

NOTE:
AM Body weight – 173.5 lbs

August 6, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+40 lbs weight vest)
Push up – 10reps
Pull up – 4r
Front squat – 135 lb x 4r
KB snatch – 24 kg x 10 (5/5)
Chinup – 3r
Ab wheel x 10r

2 mile walk (+40 lbs)

TUESDAY– 7PM

CYCLING (masters category; 6 riders; 99.7” gear)
45 min warmup
5 Lap Scratch race – 5th place
12 Lap Tempo – 2nd place
Unknown distance race – 4th place
Miss and Out feature race – 11 riders – 2nd place
Omnium – 3rd place

NOTE:

  • AM Body weight – 176 lbs
  • Made an error in last lap of 1st race. Pulled off front. Should have stayed in position. Probably cost me two places

July 23, 2019

TUESDAY – 4 AM

CIRCUIT x 4
Push up – 10reps
Pull up – 8r
KB Snatch – 32 kgs  x 10r (5/5)
Chin up – 8r
Standing Ab wheel x 3r

1.5 mile walk (+40  lbs weight vest)

TUESDAY 5PM

CYCLING (resistance rollers)
30″ on 2:30″ off
1 hour 8 mins

Warm up
 15 min @ 80-100W Active Recovery

30.0 sec @ 260-280Watts Maximal Efforts
02:30 @ 160-200W
 Tempo-Threshold Intervals

Repeat x 3

Recovery 
8 min @ 100-120W Active Recovery-Endurance

30.0 sec @ 260-280W Maximal Efforts
02:30 @ 200-220W Threshold Intervals-Maximal Efforts

Repeat x 3

Recovery 
8 min @ 100-120W Active Recovery-Endurance

30.0 sec @ 260-280W Maximal Efforts
02:30 @ 200-220W
 Threshold Intervals-Maximal Efforts

Repeat x 3
Cool Down 
10 min @ 80-100W 
Active Recovery

NOTE

  • AM Body weight – 173.5 lbs
  • 3rd highest 5 min power 2019
    2nd highest 10 min power 2019
    Increased VO2 max

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