Monday 4/25/16

Back Squat 
1x3 (275)
1x1 (315)
1x1 (365)
3x1 (405)

Push Press (from back)
1x3 (185)
1x3 (205)
1x3 (225)
1x3 (245)
1x3 (265)

 

Friday 4/22/16

Pause Squat (:02)
3x1 (275)
3x1 (315)
3x1 (365)

Power Clean & Jerk 
3x1 (225)
3x1 (245)
3x1 (265) 

 

Thursday 4/21/16

Warm-up
6x30yrd Strides

Sprint Drills
3x20yrd A-Skip
3x20yrd B-Skip
3x10yrd High Knees
3x10yrd Butt Kicks
3x3 Broad Jump 

Sprints (walk back recoveries)
4x10yrd (3pt start)
3x20yrd (falling start)
2x40yrd (build-up start)

Speed Endurance
1x150m 

 

Wednesday 4/20/16

Push Press
1x5 (185)
1x5 (205)
1x5 (225)
1x5 (245)

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

Seated Row
1x15 (70)
1x12 (90)
1x10 (115)
1x8 (140)

 

Monday 4/18/16

Power Snatch 
3x3 (185)

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

 

Sunday 4/17/16

Wam-up
240yrd Shuttle (20-40-60)

Dynamic
2x20yrd Flamigo
2x20yrd Quad Flamingo

Sprint Drills
2x20yrd A-Skip + 20yrd Stride
2x20yrd B-Skip + 20yrd Stride
2x20yrd High Kick + 20yrd Stride

Strides 
3x60yrds (walk back recovery)

In & Outs
3x60yrds (20yrd Stride - 20yrd Sprint - 20yrd Stride)

Build-ups
3x60yrds (20yrd Build - 20yrd Stride -20yrd Sprint)

Friday 4/15/16

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

Push Press 
1x3 (185)
1x3 (205)
1x3 (225)
1x3 (245)

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

 

Thursday 4/14/16

Sprint Drills
20yrd Low High Knees + 20yrd Stride
20yrd Mid High Knees + 20yrd Stride
20yrd High Knees + 20yrd Stride 
2x 20yrd A-Skip + 20yrd Stride
2x 20yrd B-Skip + 20yrd Stride 
2x 20yrd High Kick + 20yrd Stride
2x 20yrd Sprinter Careoki 

Dynamic Stretch
2x 10yrd Flamingo
2x 10yrd Quad Flamingo

Tempo 
4x 40yrd (walk back recovery)
~rest 3:00~
4x 40yrd (walk back recovery)

Acceleration
6x 10yrd (recover as needed)

Speed Strength
1x 150m  

 

Wednesday 4/13/16

8:00a Session
Power Snatch 
3x3 (185)

Push Press (from back)
1x5 (185)
1x5 (205)
1x5 (225)

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

1:30p Session
60:00 Boxing with Tony Kelly

Thursday 4/7/16

Warm-up

5x 40yrd Strides (walk back)

Sprint Drills
3x 20yrd A-Skip

3x 20yrd B-Skip

Dynamic Stretch
2x 10yrd flamingo

2x 10yrd quad flamingo

2x 5yrd lunge + 5yrd backward lunge + 10yrd stride

2x 20yrd Sprinter Cariokie 

Sprint Drills
2x 10yrd Butt kick + 10yrd stride

2x 10yrd High Knee + 10yrd Stride 

Speed Work
3x 10yrd Flying Sprints (walk backs)

3x 40yrd In and Outs (walk back)

3x 40yrd Sprint (walk back + 3:00)

Wednesday 4/6/16

Clean 
1x3 (185)
1x3 (205)
1x3 (225)
1x2 (245)
1x2 (245)
1x1 (285)

Push Press (from back)
1x5 (185)
1x5 (205)
1x5 (225)
1x5 (245)
1x8 (225)

 

Tuesday 4/5/16

Boxing
60:00 

 

Monday 4/4/16

Snatch (floating)
1x3 (185)
1x3 (195)
1x3 (205)
1x2 (215)
1x2 (225)
1x2 (235)

Power Clean 
1x3 (185)
1x3 (205)
1x3 (225)
1x2 (245)
1x2 (265)
1x2 (285)

Back Squat (no full extension)
1x5 (225)
1x5 (275)
1x5 (315)
1x5 (365)

Friday 4/1/16

Power Snatch 
2x3 (185)
2x2 (195)
1x1 (205)
1x1 (215)
1x1 (225)

Push Press (from back)
1x5 (185)
1x5 (195)
1x5 (205)
1x5 (215)
1x5 (225)

Front Squat 
1x2 (225)
1x2 (245)
1x1 (265)
1x1 (285)
1x1 (305)