10AM

CIRCUIT x 3
BENCH PRESS – 185 x 8
SPEEDBAG – 3′
TURKISH GET-UP - 35lb KB  x  3 minutes
KB Swing  - 35lb – 1 minute

1/15 SUNDAY

9AM

WARMUP: 1 MILE WALK; Dynamic Drills x 2

PUSHUPS – 5 sets – 25 reps
MEDICINE BALL – 5 sets – 50 reps (300)
BASEBALL LONG TOSS – 250 easy throws
1 mile walk

6PM

CIRCUIT x 4
ROW – 250 METERS @ 230watts
SPEEDBAG - 3minutes
PUSH-UPS – 30
SQUAT – 135 X 10 reps

KB 35lb – Swing x 60; Snatch x 20
 

1/10 TUESDAY

6PM

CIRCUIT x 3
ROW – 500 METERS @ 200watts
SPEEDBAG - 3minutes
SQUAT – 135 X 10 reps

KB 35lb – Swing x 50; Snatch x 20
Heavy Bag x 50 strikes
OHPress 75lbs x 20 reps
 

1/8 SUNDAY

9AM

WARMUP: 1 MILE WALK; Dynamic Drills

STAIRS (60 Meters)
6 reps – sprint
PUSHUPS – 6 sets – 25 reps (125)
MEDICINE BALL – 6 sets – 50 reps (300)
BASEBALL LONG TOSS – 150 easy throws
1 mile walk

7PM

CIRCUIT x 3

ROW – 500 meters @ 150-200 watts (pronated)
BENCH PRESS – 170 x 8
SPEEDBAG – 3′
DEADLIFT (trapbar) – 230lbs x 5
RUN – 25 meters x 1 (80% effort)

1/2 MONDAY

10AM

CIRCUIT x 4

ROW – 20 Minutes @ 135watts
SPEEDBAG - 3minutes
PULLUP – 3 reps
 

1/1 SUNDAY

9AM

WARMUP: 1 MILE WALK; Dynamic Drills

STAIRS (60 Meters)
4 reps – sprint
RAMP (50Meters)
5 reps – 75-80%
PUSHUPS – 5 sets – 25 reps (125)
V-UPS – 5 sets – 15 reps (75)
1 mile walk

6PM

CIRCUIT x 5
ROW – 500 meters @ 210watts
PUSHUPS x 30
SPEEDBAG – 3′
DEADLIFT (trapbar) – 210lbs x 5
RUN – 25 meters x 2 (70% effort)
JUMP ROPE  - 1 minute

12/25 SUNDAY

9AM

WARMUP: 1 MILE WALK; Dynamic Drills

STAIRS (60 Meters)
4 reps – sprint
RAMP (50Meters)
4 reps – 70%
PUSHUPS – 5 sets – 25 reps (125)
1 mile walk

6PM

CIRCUIT x 4
ROW – 500 meters @ 200watts
PUSHUP x 20
SPEEDBAG – 3′
DEADLIFT – 200lbs x 5
RUN – 25 meters x 2 (60%)
JUMP ROPE  - 1 minute

12/20 TUESDAY

6PM

CIRCUIT x 5
ROW – 500 meters @ 190watts
PUSHUP+ x 25
SPEEDBAG – 3′
PLANK  - 2′
V-UP x 10

12/18 SUNDAY

9AM

WARMUP: 1 MILE WALK; Dynamic Drills

STAIRS (60 Meters)
2 reps – sprint
RAMP (50Meters)
5 reps (60%)
PUSHUPS – 5 sets – 25 reps (125)
SPEEDBAG – 3′
PLYOMETRICS (15″ Box) x 10 reps

12/15 THURSDAY

6PM

CIRCUIT x 4
ROW – 500 meters @ 210watts
BENCH PRESS – 135 x 12
SPEEDBAG – 3′
JUMP ROPE  - 3minutes
RUN – 25 meters x 2 (60%)
PUSHUP x 20

12/14 WEDNESDAY

CHIROPRACTIC  / ART – QLs, PSOAS, NECK, LEFT ELBOW

12/13 TUESDAY

6PM

CIRCUIT x 4
ROW – 500 meters @ 210watts
BENCH PRESS – 135 x 8
SPEEDBAG – 3′
DEAD LIFT – 180 x 5
RUN – 25 meters x 2 (60%)
PUSHUP x 20
PLANK – 2mins (1 min side plank)

12/11 SUNDAY

9AM

CIRCUIT x 3
ROW  500 meters @ 150 watts
PUSHUP x 20
SPEEDBAG – 3′
DEAD LIFT – 180 x 5
RUN – 25 meters x 2 (60%)
PLANK – 2mins (1 min side plank)

Note:  Complete relapse of cold symptoms on 11/15.  Other than a couple days, I have been sick for entire month.   Began anti-biotic for sinus infection today.  Still surrounded by ill people at work.    Same thing happened last year at virtually the same time.

4:30AM

CIRCUIT x 5
ROW – 500 meters @ 150watts
CURL- 25lb DBs x 15
PUSHUP x 25
REV CRUNCH x 20

11/13 SUNDAY

9AM

CIRCUIT x 5
ROW – 500 meters @ 150watts
V-UP x 15
PUSHUP x 20
PULLUP x 3
SPEEDBAG – 3′
RUN – 50 meters x 2
JUMP ROPE  x 30″

BENCH PRESS
2 sets – 135 x 10

DEADLIFT (trapbar)
2 sets 180 x 8

Felt something coming on last Friday, thought it was just fatigue and trained through it.  Woke up Monday sore and exausted.  Cold symptoms hit hard on Tuesday – a lot of sickness at work.   Worst of it was Wednesday –  now seems to be resolving.    Will likely continue recovery this entire week.

10/30 – SUNDAY

9:00AM

1 Mile Walk

WARMUP:  Mobility Drills, Dynamic Drills

STAIRS (60 Meters + 6lbs weighted short)
10 reps – sprint (18 secs; with 4′ recovery)
PUSHUPS – 20 sets – 25 reps (500)

1 Mile Walk

SPEEDBAG – 3′ x 10
PUSHUPS – 10 sets – 25 reps (250)

4:30 AM

ROW (170 watts; supinated grip)
10 x 500 meters
OHP  – 4 sets x 15 reps – 80lb Barbell
Curl  – 4 sets x 20 reps – 25lb DBs
Pushup - 4 sets x 45 reps  (180)

10/27 THURSDAY

4:30 AM

ROW (170 watts; supinated grip)
12 x 500 meters
Pallof Press (1/2 kneeling) 10 sets x 15 each side
Pushup - 12 sets x 30 reps  (360)

10/26 WEDNESDAY

4 AM

ROW (170 watts; supinated grip)
12 x 500 meters
OHP  – 5 sets x 15 reps – 75lb Barbell
Curl  – 5 sets x 8 reps – 35lb DBs
Pushup - 5 sets x 40 reps  (200)

10/25 TUESDAY

6PM

Speedbag – 45′

10/24 MONDAY

4:30 AM

ROW (150 watts; supinated grip; setting 5)
12 x 500 meters
Single Leg Deadlift  – 6 sets x 15 reps – 30lb DB
Pushup - 6 sets x 40 reps  (240)
Heavy Bag – 120 strikes

10/23 SUNDAY

8:00 AM

ROW (235 watts; supinated grip)
15 x 250 meters
OHP  – 5 sets x 15 reps – 70lb Barbell
Curl  – 5 sets x 15 reps – 30lb DBs
Pushup - 5 sets x 35 reps, 1 set x 45reps  (220)

9:00AM

1 Mile Walk

WARMUP:  Mobility Drills, Dynamic Drills

STAIRS (60 Meters + 6lbs weighted short)
5 reps – sprint (18 secs; with 4′ recovery)
Pushups – 5 sets – 30 reps (150)

1 Mile Walk

Speedbag – 60′

Speedbag2 a video by SpeedStudio on Flickr.

10/21 FRIDAY

4:30AM

ROW (190 watts; supinated grip)
12 x 500 meters
PUSHUP – 3 sets – 45, 45, 50
PLANK – 2 x 4′ (2′ front; 2′ side)
OVERHEAD PRESS – 70LB Barbell – 5 sets x 15 reps

10/18 TUESDAY

4:00AM

ROW (170 watts; pronated grip)
12 x 500 meters
PUSHUP – 7 sets x 30 reps (210)
PLANK – 3 x 2′ (1′ front; 1′ side)

6PM

SPEEDBAG – 40′

10/17 MONDAY

4:30 AM

ROW (155 watts; supinated grip)
12 x 500 meters
OHP  – 6 sets x 15 reps – 30lb DBs
Curl  – 6 sets x 12 reps – 30lb DBs)

6PM

SPEEDBAG – 3′ x 10
JUMP ROPE – 5 x 30″

10/16 SUNDAY

9:00AM

1 Mile Walk

WARMUP:  Mobility Drills, Dynamic Drills

STAIRS (60 Meters + 6lbs weighted short)
10 reps – sprint (18 secs; with 4′ recovery)
Pushups – 20 sets – 25 reps (500)

1 Mile Walk