SpeedStudio

No Short-Cuts

October 21, 2014

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TUESDAY 6pm

WARMUP: Goblet Squat x 5

TURKISH GETUP
95lb barbell x 1 (both sides up/down)

DEADLIFT / PLYOMETRICS
315 X 5
18″ box jump x 4
315 X 5
18″ box jump x 4

OVERHEAD PRESS
135 x 5
135 x 5

ROW – barbell – single arm
90lb x 5reps x 3 sets

KB SNATCH – 24Kg (53lb)
3 sets x 50 reps

Hanging Leg Raise – 7 sec hold
3 sets x 4 reps
2 sec recovery each rep
20 sec recovery each set

Written by SJ

October 21, 2014 at 4:06 pm

Posted in Uncategorized

October 19, 2014

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SUNDAY 11AM

TRACK

Warmup – Dynamic exercises, form drills, bounds

10m, 20m, 30m sprint
100m x 10 – across football field. 85% effort.

Written by SJ

October 21, 2014 at 3:59 pm

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October 18, 2014

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SATURDAY 12pm

WARMUP: Hip Thrust – 1 sets of 5 reps – 305lbs

DEADLIFT / VERTICAL JUMP
305 X 5
23.75″ / 24″
305 X 5
23″ / 23.75″ / 24″

OVERHEAD PRESS / PLYOMETRIC PUSH-UPS
135 x 5
5 push-up
165 x 1
5 push-up

PULLUP – 4 Variations – 2 sets
5 reps – overhand
5 reps – chin-ups
5 reps – side to side
5 reps – close grip – alternate shoulder

ROW – barbell – single arm
90lb x 5reps x 3 sets

KB SNATCH – 24Kg (53lb)
100 reps non stop
(25/25/15/15/10/10)

JUMP ROPE
25 reps x 10 sets

Written by SJ

October 18, 2014 at 10:34 am

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October 11, 2014

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SATURDAY

Warmup – goblet squat x 5 – 24kg KB

TURKISH GETUP (Up/Down each side)
100lb Barbell
115lb Barbell (new personal best)

SQUAT / Vertical Jump
135 x 10 / 20
185 x 5 / 23″
185 x 5 / 23.25″
225 x 1 / 23.25″

PULL-UPS
15

Hanging Leg Raise – 7 sec hold

3 sets x 4reps
2 sec recovery each rep
20 sec recovery each set

Written by SJ

October 11, 2014 at 9:48 am

Posted in Uncategorized

October 7, 2014

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TUESDAY 6PM

WARMUP: Hip Thrust – 2 sets of 10 reps – 225lbs

DEADLIFT / VERTICAL JUMP
305 X 2
22″
305 X 2
22.5″
305 x 4
22.5″
305 x 2
23″

OVERHEAD PRESS
135 x 4
145 x 2
150 x 1 x 2

ALFREDSON PROTOCOL
25LB X 10 each leg

PULLUP (+25LB)
5r x 2s

KB Snatch – 25Kg 119 total
1 min work 20 sec recovery
23
18
23
25
20

Written by SJ

October 7, 2014 at 4:01 pm

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September 27, 2014

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SATURDAY

Warmup – goblet squat x 5 – 24kg KB

TURKISH GETUP (Up/Down each side)
95lb Barbell
112lb Barbell (missed)
112lb Barbell (new personal best)

SQUAT
135 x 10
185 x 5 x 2

OVERHEAD PRESS
135 x 5 x 2

SINGLE LEG SQUAT
3 sets x 4 reps each side

PULL-UPS x 10

CHIN-UPS x 10

KB SNATCH
24kg x 50 reps
36kg x 4 reps

VERTICAL JUMP
20/22/22.25

Written by SJ

September 27, 2014 at 8:21 pm

Posted in Uncategorized

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

Posted in Uncategorized

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