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No Short-Cuts

August 3, 2014

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SUNDAY, 10AM

TRACK – Dynamic Warmup, Sprint Drills

ACCELERATIONS
30 METERS X 4 with 4 minute recovery

STADIUM STAIRS / 100 PUSHUPS
10.62
10.60
10.66
10.82
11.1

400Meters – 1:21

Written by SJ

August 3, 2014 at 5:12 pm

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August 2, 2014

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Saturday 10AM

BENCH PRESS / PLYOMETRIC PUSH-UP
135 x 10
225 x 1 / push-up
250 x 1 / 1
252 x 1 / 1
235 x 2 / 1
185 x 10 / 1

GETUP (up/down each side)
107lb Barbell x 1

PULL-UPS
BW x 10r
+50lb x 3r

ALFREDSON HEEL-DROPS
2s x 5r each leg

CHIN-UPS
BW x 10

LAND-MINE PRESS half kneeling
105lb x 5r each side x 3s

PLYOMETRIC JUMP
Depth jump to box
X 4reps

Written by SJ

August 2, 2014 at 9:00 am

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August 1, 2014

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FRIDAY, 11AM

TRACK – Dynamic Warmup, Sprint Drills

STADIUM STAIRS / PUSHUPS
10.8
10.9
11.4
11.8
11.8

400Meters – 1:18.8

Written by SJ

August 1, 2014 at 5:35 pm

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July 27, 2014

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SUNDAY, 10AM

TRACK – Dynamic Warmup, Sprint Drills

STADIUM STAIRS / PLYOMETRIC PUSHUPS
10.42
10.21 (personal best)
10.46
10.71

400Meters – 1:19.5

Written by SJ

July 27, 2014 at 11:11 am

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July 26, 2014

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SATURDAY

Warmup 90lb barbell. 10 reps each RDL, Good morning, OHP, OHS

TURKISH GETUP (Up/Down each side)
95lb Barbell
110lb Barbell (new personal best)

OVERHEAD PRESS
135 x 1
155 x 1
135 x 5

WPULL-UPS
+80lbs x 1
+70lbs x 1
+50lbs x 4

RING PUSH-UPS / DIPS
10/4
10/4

CHIN-UPS
2s x 5r 4 secs down

Written by SJ

July 26, 2014 at 9:21 am

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July 24, 2014

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THURSDAY 5:30PM

BENCH PRESS / PLYOMETRIC PUSH-UP
135 x 5
225 x 1 / push-up
245 x 1 / 1
250 x 1 / 1
230 x 3 / 1
225 x 4 / 1

PULL-UPS
60lbs x 2
70lbs x 1
50lbs x 4

CHIN-UP
25lbs x 5
BW x 10

PISTOL SQUAT
5s of 1r each leg.

ALFREDSON HEELDROPS
10r each leg + 25lbs.

Written by SJ

July 24, 2014 at 4:25 pm

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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

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