January 16, 2012
1/16 MONDAY
10AM
CIRCUIT x 3
BENCH PRESS – 185 x 8
SPEEDBAG – 3′
TURKISH GET-UP - 35lb KB x 3 minutes
KB Swing - 35lb – 1 minute
1/15 SUNDAY
9AM
WARMUP: 1 MILE WALK; Dynamic Drills x 2
PUSHUPS – 5 sets – 25 reps
MEDICINE BALL – 5 sets – 50 reps (300)
BASEBALL LONG TOSS – 250 easy throws
1 mile walk
January 12, 2012
1/12 THURSDAY
6PM
CIRCUIT x 4
ROW – 250 METERS @ 230watts
SPEEDBAG - 3minutes
PUSH-UPS – 30
SQUAT – 135 X 10 reps
KB 35lb – Swing x 60; Snatch x 20
1/10 TUESDAY
6PM
CIRCUIT x 3
ROW – 500 METERS @ 200watts
SPEEDBAG - 3minutes
SQUAT – 135 X 10 reps
KB 35lb – Swing x 50; Snatch x 20
Heavy Bag x 50 strikes
OHPress 75lbs x 20 reps
1/8 SUNDAY
9AM
WARMUP: 1 MILE WALK; Dynamic Drills
STAIRS (60 Meters)
6 reps – sprint
PUSHUPS – 6 sets – 25 reps (125)
MEDICINE BALL – 6 sets – 50 reps (300)
BASEBALL LONG TOSS – 150 easy throws
1 mile walk
January 6, 2012
1/5 THURSDAY
7PM
CIRCUIT x 3
ROW – 500 meters @ 150-200 watts (pronated)
BENCH PRESS – 170 x 8
SPEEDBAG – 3′
DEADLIFT (trapbar) – 230lbs x 5
RUN – 25 meters x 1 (80% effort)
1/2 MONDAY
10AM
CIRCUIT x 4
ROW – 20 Minutes @ 135watts
SPEEDBAG - 3minutes
PULLUP – 3 reps
1/1 SUNDAY
9AM
WARMUP: 1 MILE WALK; Dynamic Drills
STAIRS (60 Meters)
4 reps – sprint
RAMP (50Meters)
5 reps – 75-80%
PUSHUPS – 5 sets – 25 reps (125)
V-UPS – 5 sets – 15 reps (75)
1 mile walk
December 29, 2011
12/28 WEDNESDAY
6PM
CIRCUIT x 5
ROW – 500 meters @ 210watts
PUSHUPS x 30
SPEEDBAG – 3′
DEADLIFT (trapbar) – 210lbs x 5
RUN – 25 meters x 2 (70% effort)
JUMP ROPE - 1 minute
12/25 SUNDAY
9AM
WARMUP: 1 MILE WALK; Dynamic Drills
STAIRS (60 Meters)
4 reps – sprint
RAMP (50Meters)
4 reps – 70%
PUSHUPS – 5 sets – 25 reps (125)
1 mile walk
December 22, 2011
12/22 THURSDAY
6PM
CIRCUIT x 4
ROW – 500 meters @ 200watts
PUSHUP x 20
SPEEDBAG – 3′
DEADLIFT – 200lbs x 5
RUN – 25 meters x 2 (60%)
JUMP ROPE - 1 minute
12/20 TUESDAY
6PM
CIRCUIT x 5
ROW – 500 meters @ 190watts
PUSHUP+ x 25
SPEEDBAG – 3′
PLANK - 2′
V-UP x 10
12/18 SUNDAY
9AM
WARMUP: 1 MILE WALK; Dynamic Drills
STAIRS (60 Meters)
2 reps – sprint
RAMP (50Meters)
5 reps (60%)
PUSHUPS – 5 sets – 25 reps (125)
SPEEDBAG – 3′
PLYOMETRICS (15″ Box) x 10 reps
12/15 THURSDAY
6PM
CIRCUIT x 4
ROW – 500 meters @ 210watts
BENCH PRESS – 135 x 12
SPEEDBAG – 3′
JUMP ROPE - 3minutes
RUN – 25 meters x 2 (60%)
PUSHUP x 20
12/14 WEDNESDAY
CHIROPRACTIC / ART – QLs, PSOAS, NECK, LEFT ELBOW
12/13 TUESDAY
6PM
CIRCUIT x 4
ROW – 500 meters @ 210watts
BENCH PRESS – 135 x 8
SPEEDBAG – 3′
DEAD LIFT – 180 x 5
RUN – 25 meters x 2 (60%)
PUSHUP x 20
PLANK – 2mins (1 min side plank)
12/11 SUNDAY
9AM
CIRCUIT x 3
ROW 500 meters @ 150 watts
PUSHUP x 20
SPEEDBAG – 3′
DEAD LIFT – 180 x 5
RUN – 25 meters x 2 (60%)
PLANK – 2mins (1 min side plank)
November 29, 2011
11/29 Tuesday
Note: Complete relapse of cold symptoms on 11/15. Other than a couple days, I have been sick for entire month. Began anti-biotic for sinus infection today. Still surrounded by ill people at work. Same thing happened last year at virtually the same time.
November 14, 2011
11/14 MONDAY
4:30AM
CIRCUIT x 5
ROW – 500 meters @ 150watts
CURL- 25lb DBs x 15
PUSHUP x 25
REV CRUNCH x 20
11/13 SUNDAY
9AM
CIRCUIT x 5
ROW – 500 meters @ 150watts
V-UP x 15
PUSHUP x 20
PULLUP x 3
SPEEDBAG – 3′
RUN – 50 meters x 2
JUMP ROPE x 30″
BENCH PRESS
2 sets – 135 x 10
DEADLIFT (trapbar)
2 sets 180 x 8
November 3, 2011
11/3 - THURSDAY
Felt something coming on last Friday, thought it was just fatigue and trained through it. Woke up Monday sore and exausted. Cold symptoms hit hard on Tuesday – a lot of sickness at work. Worst of it was Wednesday – now seems to be resolving. Will likely continue recovery this entire week.
10/30 – SUNDAY
9:00AM
1 Mile Walk
WARMUP: Mobility Drills, Dynamic Drills
STAIRS (60 Meters + 6lbs weighted short)
10 reps – sprint (18 secs; with 4′ recovery)
PUSHUPS – 20 sets – 25 reps (500)
1 Mile Walk
SPEEDBAG – 3′ x 10
PUSHUPS – 10 sets – 25 reps (250)
October 28, 2011
10/28 FRIDAY
4:30 AM
ROW (170 watts; supinated grip)
10 x 500 meters
OHP – 4 sets x 15 reps – 80lb Barbell
Curl – 4 sets x 20 reps – 25lb DBs
Pushup - 4 sets x 45 reps (180)
10/27 THURSDAY
4:30 AM
ROW (170 watts; supinated grip)
12 x 500 meters
Pallof Press (1/2 kneeling) 10 sets x 15 each side
Pushup - 12 sets x 30 reps (360)
10/26 WEDNESDAY
4 AM
ROW (170 watts; supinated grip)
12 x 500 meters
OHP – 5 sets x 15 reps – 75lb Barbell
Curl – 5 sets x 8 reps – 35lb DBs
Pushup - 5 sets x 40 reps (200)
10/25 TUESDAY
6PM
Speedbag – 45′
10/24 MONDAY
4:30 AM
ROW (150 watts; supinated grip; setting 5)
12 x 500 meters
Single Leg Deadlift – 6 sets x 15 reps – 30lb DB
Pushup - 6 sets x 40 reps (240)
Heavy Bag – 120 strikes
10/23 SUNDAY
8:00 AM
ROW (235 watts; supinated grip)
15 x 250 meters
OHP – 5 sets x 15 reps – 70lb Barbell
Curl – 5 sets x 15 reps – 30lb DBs
Pushup - 5 sets x 35 reps, 1 set x 45reps (220)
October 22, 2011
10/22 SATURDAY
9:00AM
1 Mile Walk
WARMUP: Mobility Drills, Dynamic Drills
STAIRS (60 Meters + 6lbs weighted short)
5 reps – sprint (18 secs; with 4′ recovery)
Pushups – 5 sets – 30 reps (150)
1 Mile Walk
Speedbag – 60′
Speedbag2 a video by SpeedStudio on Flickr.
10/21 FRIDAY
4:30AM
ROW (190 watts; supinated grip)
12 x 500 meters
PUSHUP – 3 sets – 45, 45, 50
PLANK – 2 x 4′ (2′ front; 2′ side)
OVERHEAD PRESS – 70LB Barbell – 5 sets x 15 reps
10/18 TUESDAY
4:00AM
ROW (170 watts; pronated grip)
12 x 500 meters
PUSHUP – 7 sets x 30 reps (210)
PLANK – 3 x 2′ (1′ front; 1′ side)
6PM
SPEEDBAG – 40′
10/17 MONDAY
4:30 AM
ROW (155 watts; supinated grip)
12 x 500 meters
OHP – 6 sets x 15 reps – 30lb DBs
Curl – 6 sets x 12 reps – 30lb DBs)
6PM
SPEEDBAG – 3′ x 10
JUMP ROPE – 5 x 30″
10/16 SUNDAY
9:00AM
1 Mile Walk
WARMUP: Mobility Drills, Dynamic Drills
STAIRS (60 Meters + 6lbs weighted short)
10 reps – sprint (18 secs; with 4′ recovery)
Pushups – 20 sets – 25 reps (500)
1 Mile Walk
