October 19, 2016

WEDNESDAY; 4:00 AM

CIRCUIT x 4 sets;  1 minute recovery between exercise; 2 minutes recovery each set
Turkish Get up – 24 Kg  x 1  rep each side
Split Squat – 135 lbs x 3 reps each leg
Front Squat – 135 lbs x 3 reps
Inverted leg raise x 3 reps
Single Leg Deadlift – 36 Kg x 3 reps each leg
Single arm swing  – 36 Kg x 3 reps each arm
Dips – 5 reps

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