July 1, 2014

Tuesday, 6PM

TRACK – Sprints 95%: WARMUP: 25 Burpees, Dynamic Warmup, Sprint Drills

25 Meters with 20 Meter fly in– (4′ recovery)
1. 3.21″
2. 3.10
3. 3.22

10 minute recovery

STADIUM STAIRS 

Stair sprints
11.07″
10.70
10.78
11.07
10.90

NOTE:  These were my first timed practice sprints this year.  My goal is to get the 25 meters sprints to 3 secs or less consistently, and stadium sprints under 10 secs.

I’ve added sled dragging (walking lunges with weighted sled) two times a week to improve acceleration.

January 12, 2012

1/12 THURSDAY

6PM

CIRCUIT x 4
ROW – 250 METERS @ 230watts
SPEEDBAG – 3minutes
PUSH-UPS – 30
SQUAT – 135 X 10 reps

KB 35lb – Swing x 60; Snatch x 20
 

 

1/10 TUESDAY

6PM

CIRCUIT x 3
ROW – 500 METERS @ 200watts
SPEEDBAG – 3minutes
SQUAT – 135 X 10 reps

KB 35lb – Swing x 50; Snatch x 20
Heavy Bag x 50 strikes
OHPress 75lbs x 20 reps
 

 

1/8 SUNDAY

9AM

WARMUP: 1 MILE WALK; Dynamic Drills

STAIRS (60 Meters)
6 reps – sprint
PUSHUPS – 6 sets – 25 reps (125)
MEDICINE BALL – 6 sets – 50 reps (300)
BASEBALL LONG TOSS – 150 easy throws
1 mile walk

January 6, 2012

1/5 THURSDAY

7PM

CIRCUIT x 3

ROW – 500 meters @ 150-200 watts (pronated)
BENCH PRESS – 170 x 8
SPEEDBAG – 3′
DEADLIFT (trapbar) – 230lbs x 5
RUN – 25 meters x 1 (80% effort)

1/2 MONDAY

10AM

CIRCUIT x 4

ROW – 20 Minutes @ 135watts
SPEEDBAG – 3minutes
PULLUP – 3 reps
 

 

1/1 SUNDAY

9AM

WARMUP: 1 MILE WALK; Dynamic Drills

STAIRS (60 Meters)
4 reps – sprint
RAMP (50Meters)
5 reps – 75-80%
PUSHUPS – 5 sets – 25 reps (125)
V-UPS – 5 sets – 15 reps (75)
1 mile walk

December 29, 2011

12/28 WEDNESDAY

6PM

CIRCUIT x 5
ROW – 500 meters @ 210watts
PUSHUPS x 30
SPEEDBAG – 3′
DEADLIFT (trapbar) – 210lbs x 5
RUN – 25 meters x 2 (70% effort)
JUMP ROPE  – 1 minute

 

12/25 SUNDAY

9AM

WARMUP: 1 MILE WALK; Dynamic Drills

STAIRS (60 Meters)
4 reps – sprint
RAMP (50Meters)
4 reps – 70%
PUSHUPS – 5 sets – 25 reps (125)
1 mile walk

 

December 22, 2011

12/22 THURSDAY

6PM

CIRCUIT x 4
ROW – 500 meters @ 200watts
PUSHUP x 20
SPEEDBAG – 3′
DEADLIFT – 200lbs x 5
RUN – 25 meters x 2 (60%)
JUMP ROPE  – 1 minute

12/20 TUESDAY

6PM

CIRCUIT x 5
ROW – 500 meters @ 190watts
PUSHUP+ x 25
SPEEDBAG – 3′
PLANK  – 2′
V-UP x 10

12/18 SUNDAY

9AM

WARMUP: 1 MILE WALK; Dynamic Drills

STAIRS (60 Meters)
2 reps – sprint
RAMP (50Meters)
5 reps (60%)
PUSHUPS – 5 sets – 25 reps (125)
SPEEDBAG – 3′
PLYOMETRICS (15″ Box) x 10 reps

12/15 THURSDAY

6PM

CIRCUIT x 4
ROW – 500 meters @ 210watts
BENCH PRESS – 135 x 12
SPEEDBAG – 3′
JUMP ROPE  – 3minutes
RUN – 25 meters x 2 (60%)
PUSHUP x 20

12/14 WEDNESDAY

CHIROPRACTIC  / ART – QLs, PSOAS, NECK, LEFT ELBOW

12/13 TUESDAY

6PM

CIRCUIT x 4
ROW – 500 meters @ 210watts
BENCH PRESS – 135 x 8
SPEEDBAG – 3′
DEAD LIFT – 180 x 5
RUN – 25 meters x 2 (60%)
PUSHUP x 20
PLANK – 2mins (1 min side plank)

12/11 SUNDAY

9AM

CIRCUIT x 3
ROW  500 meters @ 150 watts
PUSHUP x 20
SPEEDBAG – 3′
DEAD LIFT – 180 x 5
RUN – 25 meters x 2 (60%)
PLANK – 2mins (1 min side plank)

October 22, 2011

10/22 SATURDAY

9:00AM

1 Mile Walk

WARMUP:  Mobility Drills, Dynamic Drills

STAIRS (60 Meters + 6lbs weighted short)
5 reps – sprint (18 secs; with 4′ recovery)
Pushups – 5 sets – 30 reps (150)

1 Mile Walk

Speedbag – 60′


Speedbag2 a video by SpeedStudio on Flickr.

10/21 FRIDAY

4:30AM

ROW (190 watts; supinated grip)
12 x 500 meters
PUSHUP – 3 sets – 45, 45, 50
PLANK – 2 x 4′ (2′ front; 2′ side)
OVERHEAD PRESS – 70LB Barbell – 5 sets x 15 reps

10/18 TUESDAY

4:00AM

ROW (170 watts; pronated grip)
12 x 500 meters
PUSHUP – 7 sets x 30 reps (210)
PLANK – 3 x 2′ (1′ front; 1′ side)

6PM

SPEEDBAG – 40′

10/17 MONDAY

4:30 AM

ROW (155 watts; supinated grip)
12 x 500 meters
OHP  – 6 sets x 15 reps – 30lb DBs
Curl  – 6 sets x 12 reps – 30lb DBs)

6PM

SPEEDBAG – 3′ x 10
JUMP ROPE – 5 x 30″

10/16 SUNDAY

9:00AM

1 Mile Walk

WARMUP:  Mobility Drills, Dynamic Drills

STAIRS (60 Meters + 6lbs weighted short)
10 reps – sprint (18 secs; with 4′ recovery)
Pushups – 20 sets – 25 reps (500)

1 Mile Walk

October 14, 2011

Note:

1500 pushups this week.  Still progressing easily.  Neck stability is improving.  The only symptom felt this week was probably related to shrugs or heavy bag strikes on Thursday.  Trapezius was tight and pulling on the disks referring sensation to right index finger.  Right arm/shoulder soreness/weakness is still resolving – right side appearing normal again, but still weaker than left.   Almost 90 days since acute injury.  Will continue to be conservative with impact.  Might begin running on level ground or jump rope in the next week or two.  Will avoid heavy lifts until symptoms are resolved completely for 30-90 days. (No idea when that will be.)  Still need more protein than I’m eating.  Sleep is still good.  Workload is more manageable since symptoms have improved.

10/14 FRIDAY

4:00AM

Warmup:  Mobility Drills
Row 10 x 2.5 minutes (170 watts; supinated grip)
Pushup
 – 5 sets x 40 reps (200)

10/13 THURSDAY

4:00AM

Warmup:  Mobility Drills
Row 12 x 500 meters (190 watts; supinated grip)
Curl – 7 sets x 12 reps – 30lb DBs
Shrug (isolated above shoulder) – 4 sets x 25 reps – 30lb DBs
Pushup
 – 12 sets x 30 reps (360)
Heavy Bag – 50 strikes

10/12 WEDNESDAY

4:30AM

WARMUP:  Mobility Drills
ROW 12 x 500 meters(185 watts; supinated grip)
OHP – 6 sets x 15 reps – 30lb DBs
Single Leg Deadlift – 6 sets x 12 reps – 30lb DBs
Pushup
 – 6 sets x 35 reps (210)

10/11 TUESDAY

4:30AM

ROW (180 watts; supinated grip)
12 x 500 meters
OHP  – 6 sets x 15 reps – 30lb DBs
PUSHUP – 8 sets x 30 reps (240)

10/10 MONDAY

9 AM

ROW (165 watts; supinated grip)
2000 meters
Curl  10 sets x 12 reps – 30lb DBs) 
SPEEDBAG – 45′

10/9 SUNDAY; 8:30AM

1 Mile Walk

WARMUP:  Mobility Drills, Dynamic Drills

STAIRS (60 METERS)
20 reps – sprint (18 secs; with 4′ recovery)
Pushups – 20 sets – 25 reps (500)
Ab/Mid-Torso – V-Ups – 20 sets – 10 reps

1 Mile Walk