Monday 5/30/16

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

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

 

Sunday 5/29/16

Warm-up
5x 20yrd Stride

20yrd Flamigo

20yrd Quad Flamingo

20yrd Flamigo

20yrd Quad Flamingo

Sprint Drills
5x 20yrd Stride 

20yrd A-Skip

20yrd B-Skip

20yrd A-Skip

20yrd B-Skip

Sprint Drills
5x 20yrd Stride 

20yrd High Knees 

20yrd Butt Kicks

20yrd High Knees

20yrd Butt Kicks

Sprints

1x 10yrd Falling Start

1x 10yrd 3pt Start

1x 20yrd Falling Start

1x 20yrd 3pt Start

1x 30yrd Falling Start

1x 30yrd 3pt Start

1x 20yrd Falling Start

1x 20yrd 3pt Start

1x 10yrd Falling Start

1x 10yrd 3pt Start

(Walk back recoveries) 

 

 

Tuesday 5/17/16

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

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

Back Squat 
1x3 (225)
1x3 (275)
1x3 (315)

 

Wednesday 5/11/16

Snatch 
1x1 (205)
1x1 (215)
1x1 (225)
1x1 (235)
1x1 (245)
1x1 (255)
1x1 (265)

Clean & Jerk 
1x1 (225)
1x1 (275)
1x1 (315)

Back Squat 
1x3 (225)
1x1 (315)
1x1 (365)
1x1 (405) 

 

Monday 5/9/16

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

Power Clean & Jerk 
1x1 (185)
1x1 (225)
3x1 (275)

 

Sunday 5/8/16

Warm-up
6x 30yrd Strides
2x 10yrd Knees + 10yrds Flamingo + 10yrd Quad Flamingo
2x 20yrd A-Skip + 10yrd Stride 
2x 20yrd B-Skip + 10yrd Stride 

Drills 
2x 10yrd High Knees + 10yrd Stride
2x 10yrd Butt Kicks + 10yrd Stride

Plyos 
2x 10yrd Tuck Jump + 10yrd Accelerate
2x 10yrd Broad Jump + 10yrd Accelerate
1x 10yrd Rt Leg Bound + 10yrd Accelerate  
1x 10yrd Lt Leg Bound + 10yrd Accelerate
 
Flying Sprints
3x 20yrd Build + 20yrd Sprint 

Sprints 
1x 10yrd Falling Start
1x 20yrd
(rest 2:00)
1x 10yrd 3pt Start
1x 20yrd
(rest 2:00)
1x 10yrd Standing Start
1x 20yrd
(walk back recovery between sprints)

Speed Endurance
1x 150m Sprint 

 
   

Saturday 5/7/16

90:00 Boxing with Tony Kelly

 

Thursday 4/28/16

Morning 
60:00 Boxing with Tony Kelley 

Evening 
Warm-up
3x 30yrd Strides
1x 30yrd Flamingo
1x 30yrd Quad Flamingo
1x 30yrd Toe Touch Shuffle
3x 30yrd Strides 
1x 10yrd Walking Lunge + 10yrd Backward Lunge + 10yrd + 30yrd Stride
1x 10yrd High Knees + 10yrd Backward High Knees + 10yrd + 30yrd Stride

Drills
3x 20yrd A-Skip
3x 20yrd B-Skip

In and Outs 
3x 10yrd Build + 10yrd Accelerate + 10yrd Stride 

Plyos
1x 10yrd Tuck Jump + 10yrd Accelerate
1x 10yrd Rt Leg Bound + 10yrd Accelerate
1x 10yrd Lt Leg Bound + 10yrd Accelerate 
1x 10yrd Broad Jump + 10yrd Accelerate 

Sprints 
1x10yrd Falling Start
1x20yrd 
1x30yrd
(rest 3:00)
1x30yrd 3pt Start
1x20yrd 
1x10yrd 
(rest 3:00)
1x10yrd Standing Start
1x20yrd 
1x30yrd
(walk back recovery between all sprints)