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No Short-Cuts

March 4, 2015

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WEDNESDAY – 6PM

WARMUP: Jump Rope, Turkish Getup – 45lb bar x 5 each side

REPEAT OF TUESDAY TRAINING

OVERHEAD PRESS
115lb x 5r x 2s

PISTOL SQUAT
5r x 2s each leg

DEADLIFT (clean grip)
245lb x 5r x 2s

WEIGHTED CARRY (Up/Down Hill)
135lb x 80 meters

ALFREDSON HEEL DROP
25lbx – 10reps each side

PULLUP
+ 25lbs x 5r

CHINUP
+25lbs x 5r

HANGING LEG RAISE
1 set of 5 reps
(10 second hold each rep / 2 sec recovery)

Written by SJ

March 4, 2015 at 6:38 pm

March 3, 2015

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TUESDAY – 6PM

WARMUP:  Jump Rope, Goblet Squat, Turkish Getup – 45lb bar x 5 each side

OVERHEAD PRESS
115lb x 5r x 2s

PISTOL SQUAT
5r x 2s each leg

DEADLIFT (clean grip)
245lb x 5r x 2s

WEIGHTED WALK
135lb x 75meters

ALFREDSON HEEL DROP
25lbx – 10reps each side

PULLUP
+ 25lbs x 5r

CHINUP

+25lbs x 5r

HANGING LEG RAISE
1 set of 5 reps
(10 second hold each rep / 2 sec recovery)

AM RHR – 49bpm

Written by SJ

March 3, 2015 at 6:45 pm

Posted in Uncategorized

March 1, 2015

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SUNDAY 11AM

WARMUP: Jump Rope; 45LB bar – 10 reps each: RDL, OHP, GM, OHS;  Sprint Drills: A Skip, Ankling, Scissors

HILL SPRINTS – 150 meters; 85% (29-30secs)
3 hill repeats; follow with 20 KB snatches (24kg); 4 min recovery

Written by SJ

March 1, 2015 at 10:04 am

February 28, 2015

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SATURDAY – 1100AM

WARMUP:  Jump Rope, Turkish Getup – 45lb bar x 5 each side

OVERHEAD PRESS
110lb x 5r x 2s

PISTOL SQUAT
5r x 2s each leg

DEADLIFT (clean grip)
245lb x 5r x 2s

WEIGHTED WALK
135lb x 50meters

ALFREDSON HEEL DROP
25lbx – 10reps each side

PULLUP
+ 25lbs x 5r

CHINUP
+25lbs x 5r

AM RHR – 47bpm

Written by SJ

February 28, 2015 at 11:18 am

February 21, 2015

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SATURDAY 1030AM

WARMUP:  45LB bar – 20 reps each:  RDL, OHP, GM, OHS; TGU with 24kg KB – 2 each side

CIRCUIT x 5
24kg Kettlebell – 30 single arm swings, 10 single arm standing press
Pullups x 5
Jump rope – 50 skips

AM Waking Heart Rate: 48bpm

Written by SJ

February 23, 2015 at 4:50 pm

Posted in Jump rope, Kettlebell, Pullups

Tagged with

February 18, 2015

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WEDNESDAY, 5:30PM

WARMUP: Jump Rope; Hip Thrust – 320 x 10r x 2s; Squat 135 x 10; 185 x 5; 225 x 2

SQUAT / PLYOMETRICS
265 x 2reps x 3 sets (20″ Box- drop & jump x 4 directions)

BENCH PRESS
135 x 10
225 x 3
230 x 3

Written by SJ

February 23, 2015 at 4:45 pm

Posted in Bench Press, Plyometrics, Squat

Tagged with

February 15, 2015

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SUNDAY, 11AM

WARMUP: Calisthenics, Dynamic skipping, bounds, drills

TRACK SPRINTS
25meters with 20meter run up
3.15secs
3.06
3.19

STADIUM STAIRS (4 min recovery)
4 reps – 12-12.5 seconds

AM Waking HR – 49bpm

Written by SJ

February 15, 2015 at 2:31 pm

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