SpeedStudio

No Short-Cuts

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

Posted in Uncategorized

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

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

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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

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