SpeedStudio

No Short-Cuts

November 18, 2014

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TUESDAY, 5:30PM

WARMUP:  Jump rope

TURKISH GETUP (1 rep = up/down each side)
95lb barbell x 1
105 barbell x 1

BENCH PRESS
135 x 5
225 x 1
245 x 1
250 x 1 x 2sets
255 x 1

PULL-UPS
+50lbs x 3 reps x 2 sets

ALFREDSON HEELDROPS
5 reps each leg + 50lbs.

Written by SJ

November 18, 2014 at 4:44 pm

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November 16, 2014

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SUNDAY 11AM

SPRINTS

WARMUP – Dynamic exercises, form drills, bounds

STADIUM STAIRS
6 reps to the top – 10.5-11.5 secs
4 reps half way to top

50 single leg pushups

Written by SJ

November 18, 2014 at 4:45 am

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November 15, 2014

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SATURDAY 1pm

WARMUP – Jump Rope x 50 reps

HIP THRUST – single leg
135lb x 3sets of 10 reps

BENCH PRESS / JUMP ROPE / KETTLEBELL SNATCH – 80LBS (Repeat for 8 sets)
230LB x 2 reps / 50 reps/ 4 reps

CHINUPS
10 reps

BAR ROLLOUTS
10 reps x 2 (4 count)

PALLOF PRESS (resistance band)
10 reps – standing each side
2 sets of 15 reps – half kneeling each side

Written by SJ

November 15, 2014 at 12:48 pm

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November 13, 2014

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THURSDAY 5:30pm

WARMUP:  45LB Barbell – 20 reps each: RDL, Calf Raise, OHP, Goodmorning, OHP

HIP THRUST
305lbs x 5 reps x 2  sets
320 X 8 reps

DEADLIFT / PLYOMETRICS
320lbs X 4reps
18″ box jump x 4reps
Repeat – 3 sets

OVERHEAD PRESS
145lb x 3 + 3 plyometric pushups
2 sets

PULL-UPS
+45lbs x 5reps

BAR ROLLOUTS
10 reps

ALFREDSON HEEL DROPS
10 each leg – body weight

Written by SJ

November 13, 2014 at 6:36 pm

NOVEMBER 11, 2014

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TUESDAY, 10AM

WARMUP – Goblet squat – 24kg x 5

SNATCH + OVERHEAD SQUAT + JUMP ROPE
115 X 1 snatch + 2 Squats + 50 Jumps
Repeat X 5

POWER CLEAN + JUMP ROPE
185 X 1 clean + 50 jumps
Repeat x 6

SQUAT
185lb x 1 rep
225 x 1 rep
205 x 5 rep

ALFREDSON HEEL DROP
body weight x 10 each leg

HANGING LEG RAISE
4 sets of 4 reps
(7 second hold each rep / 2 sec recovery)

PISTOL SQUAT
4 reps each leg

Written by SJ

November 11, 2014 at 9:51 am

Posted in Uncategorized

November 9, 2014

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SUNDAY 11AM

SPRINTS

WARMUP – Dynamic exercises, form drills, bounds

STADIUM STAIRS
5 reps to the top – 10.5-11.5 secs
5 reps half way

50 single leg pushups

25 front dips

Written by SJ

November 11, 2014 at 9:44 am

Posted in Uncategorized

November 8, 2014

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WARMUP: Goblet Squat, Jump Rope, Hip Thrust

DEADLIFT
225 x 5
320lb x 8 reps

VERTICAL JUMP
22, 22.5, 22.75

POWER CLEAN
135 x 1
155 x 1
185 x 1
205 x 1

SQUAT
135 x 5
185 x 3
230 x 2
240 x 1

OVERHEAD PRESS
135 x 1
145 x 1
160 x 1
171 x 1 (previous best 170lbs – 2007)

RING PUSH-UPS
10r x 3sets

PULL-UPS
5r – body weight.
+ 25lbs x 5
+ 50lbs x 2
+ 80lbs x 1
+ 50lbs x 4
8 reps chin-ups

KETTLE-BELL SNATCH 80lb
1set x 10
5 right 5 left

TIRE SLED – Walking Lunge
+25lbs – 20 meters x 2reps
Tire only – side lunge – 20 meters x 2reps

Written by SJ

November 8, 2014 at 10:12 am

Posted in Uncategorized

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