March 20, 2017

MONDAY – 4 AM

WARMUP – get up x 3 each side – 24 kg; OHP – 90 lb x 5 reps x 2 sets

SQUAT
230 lb – 5 reps x 2 sets

DEADLIFT
245 lb – 5 reps x 2 sets

HIP THRUST
245 lb – 5 reps x 2 sets

BENCH PRESS
225 lb x 1
215 – 5 singles

PULL-UPS (+25 lb)
5 reps x 2 sets

DIPS (+25 lb)
5 reps x 2 sets

February 1, 2016

MONDAY; 10:30 AM

WARMUP: 100 meters easy, 150 meter hill, 150 meters easy

HILL SPRINT – 30 / 60 Meters (alternating)
6 reps – 30 meters resisted (tire sled) 1′ recovery
6 reps – 60 meters – 9.7” – 10″- 2′ recovery

SQUAT (3′ recovery)
250 lbs x 5 reps x 6 sets

ALFREDSON HEEL EXERCISE (+25 lbs)
1 set x 15 reps each leg

NOTE:
AM Body Weight 183 lbs
AM Heart Rate 50 bpm