October 21, 2016

FRIDAY, 4 AM

CIRCUIT X 5 (1 minute recovery between exercises; 3 mins between each circuit)
Turkish Get Up – 24 Kg x 1 each side
Incline Bench Press – 185 lbs x 3 reps
Rings Chin-up x 5 reps
Dips x 5 reps
Kettle-bell Snatch – 24 Kg x 10 reps

August 22, 2016

MONDAY: 4am

HIP THRUST
225 lbs – 2 sets of 10 reps

DEAD LIFT  / PLYOMETRICS (4′ recovery; alternate grip)
305 lbs – 1 set of 2 reps
10″ box jump – each direction x 4 each set

CIRCUIT x 2 sets; 10 seconds recovery between exercise; 4 minutes recovery each set
Overhead Press – 125 lbs x 5 reps
Split Squat – 125 lbs x 5 reps each leg
Ring Chin-up x 5 reps
Single Leg Deadlift – 50 lbs x 5 reps each leg
Front Squat – 125 lbs x 5
Single Leg Push-up – 10 reps
Jump Rope x 50

August 19, 2016

FRIDAY: 5 am; Warm-up – 400 meter walk

RUN / WALK INTERVALS (treadmill)
4 x 200 meter run at 85% effort / 200 meter recovery

CIRCUIT with 50 lb DBs (5 sets)
Split Squat –  – 5 reps each leg
Incline Bench Press –  10 reps
Front Squat –  5 reps
Single Leg Push-up – 10 reps

July 11, 2016

MONDAY:  4:30 AM

WARMUP: 45 lbs Bar: 20 reps each Overhead Press, Front Squat, Good Morning;  Jump Rope – 50 reps; Single Leg Pushup x 10; Pull up x 5

SQUAT (2′ recovery)
135 lbs x 5 reps
185 lbs x 5 reps x 2 sets

BENCH PRESS (2′ recovery)
155 lbs x 5 reps x 2 sets

HIP THRUST (1′ recovery)
225 lbs x 5 reps x 2 sets

DEAD LIFT (1′ recovery)
225 lbs x 5 reps x 2 sets

PLYOMETRICS
(3 sets x 15 single leg jumps & 2 sets of 10 double leg jumps)

PULL UPS / CHIN UPS
2 sets x 5 reps

POWER CLEAN (1′ recovery)
135 lbs x 5 x 2 sets

June 18, 2016

Georgia Association Masters Championships

100 Meters – 14.12″     -1.4

200 Meters – 29.08″      -.8

 

NOTE:
These were my first sprints on the track since February and my first 100 meter race since last Spring.  There were large drop offs after 60 and 150 meters.   The hill sprints I’ve been doing since last Summer have been beneficial for conditioning, posture and form, but I am lacking in speed endurance and force production.