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July 20, 2014 – Track Meets

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July 20, 2014

100 Meters – 13.39

200 Meters – 29.03

 

June 1, 2014

100 Meters – Prelim 13.69; Final 13.56

200 Meters – 29.22

Written by SJ

July 20, 2014 at 12:42 pm

July 17, 2014

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THURSDAY; 6PM

WARMUP 45LB BAR – 20 REPS – RDL/SHRUG/CALF RAISE; OHP; GOODMORNING; OHS

TURKISH GETUP (UP/DOWN EACH SIDE NO RECOVERY = 1 TGU)

95LB Barbell
5 Minute Recovery

105.5lb Barbell (previous best 105 in 11/2007)

 

OVERHEAD PRESS / PLYOMETRIC PUSHUP
135 X 1
pushup
155 X 1
pushup
135 X 4
pushup

KNEELING SINGLE ARM OHP

45s x 5 each side
50lbs x 5 each side
52.5lbs x 5 each side

RING PUSHUP (FEET ELEVATED)
2s x 10rep

Written by SJ

July 17, 2014 at 5:07 pm

July 15, 2014

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TUESDAY 6PM

Track
25 meters timed with 20 meters run up
3.14
2.90
3.00

Standing Long Jump
6’7
7’3″
7’5″
7′

Written by SJ

July 15, 2014 at 4:05 pm

Posted in Uncategorized

July 14, 2014

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MONDAY 5:30PM

BENCH PRESS / PLYOMETRIC PUSH-UP / KB SNATCH – 24KG

135 x 5 x 2s
230 x 1 / 3 push-ups / 10 Snatch
240 x 1 / 3 push-ups / 10 Snatch
240 x 1 / 1 push-up / 10 Snatch
240 x 1 / 1 push-up / 10 Snatch
240 x 1 / 1 push-up / 10 Snatch
240 x 1 / 1 push-up / 10 Snatch
225 x 3 / 1 push-up / 10 Snatch

ALFREDSON HEELDROPS

2s x 5r – body weight

Written by SJ

July 14, 2014 at 3:43 pm

Posted in Uncategorized

July 13, 2014

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SUNDAY 10AM

TRACK – Dynamic Warmup, Sprint Drills

250Meters x 1 @ 80% – 40secs

STADIUM STAIRS
10.26 (personal best)
10.91
10.86
10.84

Written by SJ

July 14, 2014 at 3:39 am

Posted in Uncategorized

July 12, 2014

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Saturday AM

Repeat x 8

Pistol Squats x 1
Headstand Pushup x 1
Weighted Pullups* or Scaled Muscleup on rings x 2
Plyometric Pushups x 3

*45×5 or 70 x 1

 

 

Written by SJ

July 14, 2014 at 3:34 am

Posted in Uncategorized

July 10, 2014

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THURSDAY 6PM

WARMUP: 95LB BARBELL: 10 Reps – RDL, GoodMorning, OHP, OHS

DEADLIFT / VERTICAL JUMP
320 X 5
22″
310 X 5
22″
21.5″

TURKISH GET UP (UP/DOWN EACH SIDE)
100LB Barbell x 1
10′ recovery
100lb x 1

ALFREDSON PROTOCOL
25LB X 10 each leg

PULLUP (+25LB)
5r x 2s

TIRE SLED DRAG
20 meters side lunge with waist harness
20 meters + 45lb side pull

Written by SJ

July 10, 2014 at 5:50 pm

Posted in Deadlift, Pullups, Strength

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