Thursday, March 31, 2016

Thursday 3/31/16

10:30am
Jiu-Jitsu

6:00pm
Warm-up
300yrd Shuttle (10-20-30-40-50)

Dynamic Stretch
20yrd Flamingo
20yrd Quad Flamingo
20yrd Knee Hug
10yrd Flamingo + 10yrd Stride
10yrd Quad Flamingo + 10yrd Stride
10yrd Knee Hug + 10yrd Stride

Sprint Drills 
2x A-Skip
2x High Knee A-Skip
2x B-Skip
2x Skip for height

Build-ups
3x 30yrd  

Sprints
5x10yrd Walk back
Rest 3:00
3x20yrd walk back
Rest 3:00
1x30yrd
1x40yrd
1x50yrd 



Wednesday, March 30, 2016

Wednesday 3/30/16

Snatch 
1x2 (185)
1x2 (195)
1x2 (205)
1x1 (215)
1x1 (225)
1x1 (235)

Power Clean + Push Press
2+2 (185)
2+2 (205)
2+2 (225)
1+1 (245)
1+1 (265)

Back Squat 
1x2 (315)
2x1 (365)

 

Wednesday, March 23, 2016

Wednesday 3/23/16

Snatch 
3x3 (185)
1x1 (195)
1x1 (205)
1x1 (215)
1x1 (225)
1x1 (235)

Push Press
3x3 (225)
1x1 (235)
1x1 (245)
1x1 (255)
1x1 (265)
1x1 (275)

 

Tuesday, March 22, 2016

Tuesday 3/22/16

Warm-up
10x 20yrd Stride
(walk back recovery)

Dynamic Stretch
20yrd Flamingo
20yrd Quad Flamingo

Sprint Drills
2 rounds:
20yrd Butt Kicks
20yrd High Knees

Agility
5x T-Agility
(10yrd Sprint + 5yrd Shuffle + 10yrd Shuffle + 5yrd Shuffle + 10yrd Back pedal)


Sprint Ladder
5x 5yrd Sprint
4x 10yrd Sprint
3x 20yrd Sprint
(walk back recoveries)

Conditioning
10x 40yrd Shuttle (10-20-10)
(20yrd Walk Recovery)



Monday, March 21, 2016

Monday 3/21/16

Power Snatch 
2x3 (185)
3x2 (195)

Clean 
1x3 (185)
1x3 (205)
1x3 (225)
1x3 (245)

Back Squat 
1x3 (315)
3x1 (365)

 

Saturday, March 19, 2016

Saturday 3/19/16

Warm-up
320yrd Shuttle (10-20-30-40-30-20-10)


Dynamic Stretch
20yrd Flamingo
20yrd Quad Flamingo
20yrd Knee Hug
20yrd Walking Lunge

Sprint Drills
2x 10yrd High Knees + 10yrd Stride
2x 10yrd Butt Kick + 10yrd Stride
2x 10yrd High Knee A-Skip + 10yrd Stride
2x 10yrd B-Skip + 10yrd Stride
2x 10yrd High Kick + 10yrd Stride

Agility
2x 10yrd Sprint + 10yrd Back Pedal + 20yrd Stride
2x 10yrd Shuffle + 10yrd Shuffle + 20yrd Stride
2x 10yrd Sprint + 10yrd Sprint + 20yrd Stride

Sprints
10yrd Sprint (walk back recovery)
20yrd Sprint
30yrd Sprint
40yrd Sprint
(rest 3:00)
10yrd Sprint (walk back recovery)
30yrd Sprint
20yrd Sprint
40yrd Sprint
(rest 3:00)
20yrd Sprint (walk back recovery)
40yrd Sprint
10yrd Sprint
30yrd Sprint

2:00 Shuttle (10-20)
Sprint + Back Pedal


Friday, March 18, 2016

Friday 3/18/16

Snatch 
1x3 (185)
1x3 (195)
1x3 (205)
1x3 (215)
1x3 (225)

Power Clean + Push Press
2+2 (185)
2+2 (205)
2+2 (225)
2+2 (245)

Clean Pull 
3x3 (315)

 

Thursday 3/17/16

90:00 Jiu-Jitsu


Wednesday, March 16, 2016

Wednesday 3/16/16

Clean 
1x3 (225)
2x2 (245)
3x1 (265)

Thruster 
1x3 (205)
2x2 (225)
3x1 (245)
1x1 (265)

Snatch Pull
3x3 (275)





 

Monday, March 14, 2016

Monday 3/14/16

Power Snatch 
1x3 (185)
2x2 (205)
3x1 (225)

Push Press
1x3 (205)
2x2 (225)
3x1 (245)
1x1 (265)
1x1 (285)

Back Squat
1x3 (275)
1x3 (315)
2x1 (365)

 

Sunday 3/13/16

Warm-up
300yrd Shuttle (50yrd)


Dynamic Stretch

2 rounds:
20yrd Flamingo
20yrd Toe Touch Shuffle
20yrd Quad Flamingo
20yrd Walking Lunge

Sprint Drills
4 rounds:
10yrd High Knees + 10yrds Butt Kicks

Sprints
2 rounds:
10yrd Sprint- Rolling Start
10yrd Sprint

Agility / Conditioning
7 rounds:
40yrd Shuttle (10-20-10)
(rest :30 between rounds)

Conditioning
2:00 Shuttle
(10yrd Sprint + 10yrd Back Pedal + 20yrd Sprint + 20yrd Back Pedal)




Friday, March 11, 2016

Friday 3/11/16

Back Squat
1x3 (275)
3x3 (315)

Push Press (from back)
1x3 (185)
3x3 (225)

Power Clean
1x3 (185)
3x3 (225)



Thursday 3/10/16

Warm-up (jog)
300yrd Shuttle (10-20-30-40-50)

Dynamic Stretch
2 rounds:

10yrd Flamingo + 10yrd Stride
10yrd Flamingo Quad + 10yrd Stride
10yrd Walking Lunge + 10yrd Stride



Sprint Drills

2 rounds:
10yrd A-Skip + 10yrd Stride
10yrd High Knee A-Skip + 10yrd Stride
10yrd B-Skip + 10yrd Stride

2 rounds:
10yrd Butt Kicks +10yrd Stride
10yrd High Knee + 10yrd Stride
10yrd Skip for Height + 10yrd Stride


Agility
2x 10yrd Side Shuffle + 10yrd Side Shuffle + 20yrd Stride

2x 10yrd Sprint + 10yrd Back Peddle + 20yrd Stride

Sprint Ladder
2 rounds:
10yrd Sprint
20yrd Sprint
30yrd Sprint
40yrd Sprint
50yrd Sprint
(walk back recoveries. rest between rounds)


 

Wednesday, March 9, 2016

Wednesday 3/9/16

Snatch
1x3 (185)
2x2 (205)
4x1 (225)


Thruster
1x3 (185)
2x2 (205)
3x1 (225)

Back Squat
1x3 (275)
2x2 (315)
2x1 (365)



Sunday, March 6, 2016

Saturday 3/5/16

Sprint Training

Warm-up
2:00 Shuttle (30m)

Dynamic Stretch
2 rounds:
30m Toe Touch Shuffle
30m Flamingo
30m Knee Hug
(jog back recovery)


Sprint Drills
2 rounds:

30m A-Skip
30m High Knee Skip
30m B-Skip
(walk back recovery)

Agility

2x 5m High Knees + 20m Stride
2x 5m Lateral Shuffle + 20m Stride

2x 5m Sprint/Back Peddle + 20m Stride
(walk back recovery)

Sprint Ladder
2 rounds:

10m Sprint

20m Sprint
30m Sprint
(walk back recovery)




Mon 2/29/16 - Fri 3/4/16

Skiing in Snowmass Colorado