there are no short-cuts

a journal of exercise and inevitable demise

March 29, 2015

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SUNDAY 11AM
WARMUP:  Calisthenics; dynamic walking drills, sprint drills; jump rope
TRACK SPRINTS
40 meters < 5.48 secs @ 95% effort (20 meter fly in)
1. 5.07
2. 5.12
3  5.25
4. 5.25
5. 5.28
6. 5.25.

Written by SJ

March 29, 2015 at 2:20 pm

Posted in Sprinting

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March 28, 2015

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SATURDAY; 11AM

WARMUP:  Jump Rope:  Supine Leg Whip – 2 sets of 8;  Hip Thrust – Single leg – 135lbs x 5r x 2s; Elastic Band – seated hamstring; standing row.

BENCH PRESS  / PLYOMETRICS
135lb x 10
195 x 5
225 x 5 (Overhead Med Ball Throw x 5)
235 x 2 (OMBT x 5)
225 x 3 (OMBT x 5)

KETTLEBELL SNATCH / WEIGHTED PULLUP (5 sets with full recovery)
20 snatches with 24KG kettlebell
2 Pull-ups + 60lbs

Written by SJ

March 29, 2015 at 7:20 am

March 26, 2015

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THURSDAY, 12PM

WARMUP:  45LB bar – 20 reps each: shrug, calf raise, ohp, gm, ohs; Jump Rope

DEADLIFT ( follow with 5 squat jumps)
320 x 3 reps (clean grip x 1; hook grip x 2)
305 x 3 reps x 2 sets (hook grip)

NORDIC HAMSTRING EXERCISE
8 reps x 2 sets

ALFREDSON HEEL DROP
25lb – 15reps each side

KETTLEBELL SNATCH (24KG)
100 reps – 4 min 55 secs

Written by SJ

March 26, 2015 at 10:44 am

March 24, 2015

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TUESDAY, 10AM

WARMUP:  Jumpe Rope, Squats, OHP, Bridges

BENCH PRESS / PLYOMETRICS (MB)
135lb x 10reps
230 x 2 reps x 4 sets
MB overhead throw x 5 reps x 4 sets

Written by SJ

March 24, 2015 at 11:24 am

Posted in Bench Press, Plyometrics

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March 23, 2015

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MONDAY  11AM

WARMUP: 1/2 hour – Calisthenics, Dynamic Walking drills, Sprint Drills

TRACK SPRINTS
20meters< 2.7 seconds (20 meter fly in; 4minute recovery)
2.62
2.66
2.53
2.47
2.53
2.56
2.46
2.53

Written by SJ

March 23, 2015 at 11:34 am

Posted in Sprinting

Tagged with ,

March 20, 2015

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FRIDAY PM

WARMUP:  Jump Rope, Goblet Squat x 10, Front Squat – 135 x 5r, Back Squat – 135 x 5r

DEADLIFT / SQUAT JUMP
300lb x 2 reps x 5sets (2 sets clean grip, 3 sets hook grip)
5 jumps x 5 sets

PULL-UP
2reps x 5 sets – chest to bar

SLED
Sprint – 20m x 2
Lunge – 20m x 2

KETTLEBELL SNATCH (24KG)
1 set x 75reps (35/40)

Written by SJ

March 21, 2015 at 10:14 am

March 16, 2015

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MONDAY  6pm

WARMUP:  Jump rope, Bench Press 135 x 10; 185 x 5

BENCH PRESS
225 x 3reps x 3sets

PLYOMETRIC PUSH-UP 
3 sets x 3 reps

ALFREDSON HEEL DROP
+ 25lbs x 15 reps

PULL-UPS
+25lbs x 5reps

KETTLEBELL SNATCH
50 reps – 25kg

Written by SJ

March 17, 2015 at 7:31 am

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