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 26, 2017

SUNDAY; 10 AM

WARMUP – Stairs – 1′ 45″; 800 meters – 3′ 29″

SPRINTS (85-90% effort; 8 minute recovery; Windy)
400 meters – 1′ 24”
200 – 33″
150 – 24″
100 – 15″
60 – 8.7″

STAIRS
6 sets – 2’02”
4′ rest
6 sets – 1’45”

February 23, 2017

THURSDAY – 9 AM

WARMUP- Get-up – 24 kg x 3 each side

SPLIT SQUAT
145 lbs – 5 reps x 2 sets

DEADLIFT
305 lbs – 2 reps x 2 sets (1 pronated grip 1 hook grip)

PLYOMETRICS
Depth jumps – 10 reps

RESISTED SPRINT START (jband onto small step)
2 sets of 10 reps

HIP THRUST
305 lbs – 2 sets x 5 reps
305 – 3 reps (alternate grip)

OVERHEAD PRESS
95 lbs – 5 reps
105 – 3 reps
115 – 2 reps

BENT ROW (barbell/dumbbell)

DIPS
2 sets of 5

December 21, 2016

WEDNESDAY; 10:00 AM

CIRCUIT x 4 sets; 1 minute recovery between exercise; 2 minutes recovery each set
Split Squat – 135 lbs x 5 reps each leg
Front Squat – 135 lbs x 5 reps
Chin up x 5 reps
Single Leg Deadlift – 24 Kg x 5 reps each leg
Kettlebell Snatch – 24 Kg x 10 reps
Dips x 5 reps

December 18, 2016

SUNDAY; 10 AM

SQUAT
225 lbs x 5 reps
245 x 3 reps
265 x 2 reps

DEAD LIFT (pronated grip)
245 x 5 reps
275 x 3 reps
300 x 2 reps

HIP THRUST
245 x 5 reps
275 x 3 reps
300 x 2 reps

BENCH PRESS
135 x 5 reps (8 second eccentric)

WEIGHTED PULLOVER (50 lb DB)
3 sets of 10 reps

KETTLEBELL SNATCH (24 kg)
50 reps

December 4, 2016

SUNDAY, 10AM

WARMUP – Turkish Get-up – 24kg x 5 reps each side

SQUAT
210 x 5 reps x 2 sets

DEAD LIFT
245 x 5 reps x 2 sets

HIP THRUST
245 x 5 reps x 2 sets

BENCH PRESS
185 lbs x 5 reps x 2 sets

KETTLE BELL SNATCH (24 Kg)
30 reps

PUSH UPS
40 reps