August 20, 2019

TUESDAY– 7PM

CYCLING (masters category; 8 riders; 99.7” gear)
45 min warmup
5 Lap Point a Lap – 2nd place
Win and Out – 2nd place
Elimination  – 8th place
40 Lap Points feature race – 3rd place
Omnium – 3rd place

NOTE:

  • AM Body weight – 173 lbs
  • Boxed in on first lap of elimination race.  Had time to escape but hesitated.  Cost me 2nd or 3rd place and possibly 2nd place in the omnium standings.  Have to be smarter
  • 40 lap race was hardest of the season
  • Didn’t feel well today. Fatigue. Possibly dietary issue.

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 10, 2019

WEDNESDAY 4AM

1 SET / 20 REP CIRCUIT (1 minute recovery between exercises)
Push-up
Ab roller
Bench Press – 135 lbs
Pull up – 24reps
Squat – 135 lbs
Kettle bell Snatch – 53 lbs 20R/20L

1.5 mile walk – 40 lb vest

WEDNESDAY 5:30 PM

CYCLING (indoor trainer; 1 hour, 10 mins)
10 min warmup
5 min on tempo zone 5 min off endurance zone x 5
10 min cool down

NOTE

AM Body weight – 172 lbs