October 9, 2016

SUNDAY; 11 AM

WARMUP: Jump Rope x 50, Goblet Squat x 10, KB Swing x 10, KB Snatch x 20, Split Squat – 135lb x 10

SQUAT (4′ rest)
225 lbs x 5 reps
235 x 4
245 x 3
255 x 2
265 x 1

PLYOMETRICS
Box jumps – 10″ – 4 reps x 4 sets

DEAD-LIFT
305 lbs x 2 reps

ALFREDSON HEEL DROP (+25 lbs)
2 sets of 15 reps

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

September 13, 2015

SUNDAY 10 AM

WARMUP: 400 Meter walk; Jog: 100 Meters easy, 150 meter hill, 150 meters easy

HILL SPRINT (95% effort, 1′ recovery)
60 meters x 12 reps

SQUAT (30″ – 1′ recovery)
190 lbs – 20 sets of 5 reps  – Total time: 26.5 minutes

AB WHEEL (1′ recovery)
1 set of 30 reps

ALFREDSON HEEL DROP
+25 lbs – 1 set of 15 reps each leg

NOTE:
Weight 178 lbs
AM Heart Rate: 49 BPM