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May 25, 2015

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MONDAY; 10:30AM –  5 x 2

WARMUP: Supine Leg Whip x 10r x 2s each leg; Goblet Squat x 5 reps – 24kg

OVERHEAD PRESS
115lb x 5reps x 2sets

SQUAT
135lb x 10 warmup
215 x 5reps x 2sets

BENCH PRESS
135lb x 10 warmup
205 x 5reps x 2sets

PULL UP
+25lbx x 5reps x 2sets

DEADLIFT(clean grip)
280lbs x 5reps x 2sets

HIP THRUST
280lbs x 5reps x 2sets

CHIN UP
+25lbs x 5reps x 2sets

PISTOL SQUAT
2reps x 5sets (spread out)

AB WHEEL (standing)
2reps x 5sets (spread out)

DROP JUMP (20″ to 18″ box)
2sets x 5reps

SPRINT (60 meter hill)
5 reps – tempo

SINGLE LEG DEADLIFT (24kg)
2sets x 5reps

ALFREDSON HEEL DROP
+25lbs x 15 reps each leg

NOTE:
AM resting heart rate: 49bpm
1 minute recovery between sets

May 24, 2015

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SUNDAY, 11AM

WARMUP: Calistentics: 30 burpees, 40 squats, 25 lunges; Sprint drills

TRACK SPRINTS – 90% (8 minute recovery)
200 – 32secs
150 – 21
100 – 14

STADIUM STAIR SPRINTS (4 min recovery)
5 reps – 12 – 13 seconds
5 reps – 13 – 14 seconds
10 single leg pushups each rep (100 total)

Written by SJ

May 24, 2015 at 12:23 pm

May 23, 2015

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SATURDAY – 12PM – 2 Sets of Eight

WARMUP: Supine Leg Whip – 2 sets of 8 each leg

HIP THRUST
275 x 8 reps x 2 sets

DEADLIFT
275 x 8 reps x 2 sets (clean grip)

CHIN UP
2 sets of 8

BENCH PRESS
175lbs x 8 reps x 2 sets

OVERHEAD PRESS
100lb x 8 reps x 2 sets

SQUAT
135lb x 5 back
135lb x 5 front
190lbs x 8 reps x 2 sets

PULL UP
2 sets of 8

NOTE: 1 min recovery each set

KETTLBELL SNATCH – 24Kg (200 reps total)
5 sets x 20 reps (spread out)
1 set x 100 reps in 4’40”

DEPTH JUMPS
4 jumps

Written by SJ

May 23, 2015 at 11:39 am

May 21, 2015

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THURSDAY – 5PM – 2 Sets of Eight

WARMUP: Supine Leg Whip – 10 each leg; Turkish Getup – 24kg x 3 each side

OVERHEAD PRESS
95lb x 8 reps x 2 sets

SQUAT
185lbs x 8 reps x 2 sets

BENCH PRESS
175lbs x 8 reps x 2 sets

DEADLIFT
275 x 8 reps x 2 sets (clean grip)

HIP THRUST
275 x 5 reps x 2 sets

PULL UP
2 sets of 8

CHIN UP
2 sets of 8

KETTLBELL SNATCH – 24Kg.
1 set x 90 reps in 5 minutes
1 set x 30 reps

NOTE: 1 min recovery each set

Written by SJ

May 21, 2015 at 5:22 pm

May 19, 2015

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TUESDAY, 6PM

WARMUP: Walk stadium stairs x 1

STADIUM STAIR SPRINTS (4 min recovery)
10 reps – 12 – 13 seconds
10 single leg pushups each rep (100 total)

Written by SJ

May 19, 2015 at 5:26 pm

May 18, 2015

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MONDAY; 5PM – 6 SINGLE REPS

WARMUP:  Supine Leg Whip x 10 each leg; Turkish Get Up x 2 each side – 24Kg

DEADLIFT
1 rep – 275 / 295 / 300 / 305 /310 (clean grip) / 320 (hook grip)

HIP THRUST
1 rep – 275 / 295 / 300 / 305 / 310 / 320

SQUAT
5 reps – 135
1 rep – 185 / 205 / 215 / 225 / 235 / 245

OVERHEAD PRESS
1 rep – 95 / 115 / 125 / 130 / 145 / 150

BENCH PRESS
5 reps – 135
1 rep – 185 / 205 / 215 / 230 / 235 / 245

PULLUP/CHINUP
1 rep -25 / 25; 35 / 35; 45 / 45; 55 / 55; 65 / 65; 70 / 70

ALFREDSON HEEL DROP
+25lbs x 15 reps each leg

KETTLEBELL SNATCH – 24Kg
75 reps

NOTE
1 minute recovery each set

Written by SJ

May 18, 2015 at 5:31 pm

May 17, 2015

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SUNDAY, 11AM

WARMUP: Calisthenics, Dynamic skipping, bounds, drills

STADIUM STAIR SPRINTS (4 min recovery)
10 reps – 12.5 – 13.5 seconds
10 single leg pushups each rep (100 total)

NOTE:
AM Resting HR – 47bpm

Written by SJ

May 17, 2015 at 5:15 pm

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