Talk Is Cheap

The obstacle is the path. ~Zen Proverb

July 30, 2015

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THURSDAY: 12PM

SQUAT / PUSH PRESS (1′ recovery)
45 lb dumb-bells (90 lbs) x 10 reps x 5 sets

SQUAT
50 lb dumbells  (100 lbs) x 10 reps x 5 sets

BULGARIAN SPLIT SQUAT
2 sets of 10 reps – 50 lb dumb-bells (100 lbs)

SINGLE LEG BRIDGE
2 sets of 20 reps – 50 lb dumb-bell

Written by SJ

July 30, 2015 at 2:02 pm

July 29, 2015

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WEDNESDAY, 6:45AM

WARMUP: Goblet Squat x 10 reps; TGU x 4 reps

INCLINE BENCH PRESS (10 sets)
115 x 5 sets x 10 reps (30″ rest)
125 x 5 sets x 10 reps (1′ rest)

FRONT RAISE / LATERAL RAISE
(no recovery)
25 lb plate / 10 lb plates – 5 sets of 10 reps

Written by SJ

July 29, 2015 at 10:02 am

Posted in Uncategorized

July 27, 2015

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MONDAY; 10AM

WARMUP:  Goblet squat – 24 kg x 10; Supine Leg Whip x 10 each leg;  Turkish Getup – 80lbs each side

SQUAT (1 minute recovery each set)
175 lbs – 10 sets of 10 reps

HIP THRUST (1 minute recovery)
225 lbs – 5 sets of 10 reps

OVERHEAD SHRUG (No recovery)
95lbs – 10 reps / 9 / 8 /7 x 2 sets

ALFREDSON HEEL DROP
45 lbs – 1 set of 15 reps each leg

AB WHEEL
1 set of 20 reps

Written by SJ

July 27, 2015 at 4:34 pm

July 26, 2015

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SUNDAY 11AM

TRACK
Dynamic Warm up and Sprint Drills x 1 set (30 minutes); 400 meters 1’40”
Run (95% effort with 4 minute recovery: 200 meters; 150 meters; 100 meters; 60 meters

STADIUM STAIRS ( 12 seconds with 4 minute recovery)
Stair sprints – 8 reps

Written by SJ

July 27, 2015 at 4:27 pm

July 25, 2015

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SATURDAY, 5PM

BENCH PRESS (1 minute recovery each set)
135 x 10 sets x 10 reps

FRONT RAISE / LATERAL RAISE (no recovery)
25 lb plate / 10 lb plate – 5 sets of 10 reps

AB ROLLER
5 sets of 10 reps

Written by SJ

July 27, 2015 at 4:23 pm

Posted in Bench Press, MidTorso

July 22, 2015

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WARMUP:  400 Meter run – easy

HILL SPRINT (90%)
150 meters x 5 reps with 4 minute recovery

SQUAT (1 min rest each set)
170 lbs – 10 sets of 10 reps

OVERHEAD PRESS (1 min rest each set)
95lbs x 10 x 2 sets
95 lbs x 7 x 1 set
95 lbs x 5 x 1 set

INCLINE BENCH PRESS (1 min rest each set)
135 lbs x 10 reps x 3 sets
135 lbs x 7 reps

Written by SJ

July 23, 2015 at 3:40 am

July 20, 2015

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MONDAY; 2PM

WARMUP: Supine Leg Whip – 1 set of 20 each leg; Turkish getup– 80 lbs x 1 each side

SNATCH (1 minute recovery each set)
115 lbs x 2 reps x 5 sets

CLEAN & PRESS (1 minute recovery each set)
135 lbs x 5 reps x 5 sets

SQUAT
185 lbs x 20 reps x 1 set

FRONT SQUAT
135 lbs x 12 reps x 1 set

INCLINE BENCH PRESS (no recovery between sets)
185 lbs x 8 reps
135 x 10
135 x 9

ALFREDSON HEEL DROP +45lbs
1 set of 15 reps each leg

NOTE:
AM Heart Rate – 47 bpm

Written by SJ

July 20, 2015 at 4:56 pm

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