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

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

March 31, 2015

TUESDAY, 5:30PM

WARMUP: Jump Rope, Supine Leg Whip – 2 sets 8 reps, Split Squats, Hip Thrust – 320lbs x 5reps

DEADLIFT (hook grip) / SQUAT JUMP / SPRINT (40lb tire sled)
320 x 2 reps, 5 jumps, sprint – 20meters x 2
315 x 3 reps ”                                               ”
310 x 4 reps ”                                               ”

NORDIC HAMSTRING EXERCISE
8 reps x 2 sets

ALFREDSON HEEL DROP
30lb – 15reps each side

HANGING LEG RAISE
2 sets of 4 reps
(8 second hold each rep / 2 sec recovery)

NOTE:  Pre workout HR: 48.  I felt like skipping all of this and eating cookies.