Sunday, July 31, 2016

Sunday 7/31/16

Power Snatch 
1x3 (155)
2x3 (185)

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

Back Squat 
1x5 (185)
1x5 (225)
1x5 (275)
1x5 (315) 

 

Friday, July 29, 2016

Friday 7/29/16

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

Earthquake Bar Press
5x8 (100)

Superset
Earthquake Bar Curl 4x8 (50)
Earthquake Bar Tri Ext 4x8 (50)
(rest 1:00)

Superset
Lat Pulldown 10x 80,90,100
Lat Pulldown Supinated 10x 80,90,100
(rest 1:00)


Face Pull
3x15 (25)

 

Thursday, July 28, 2016

Thursday 7/28/16

Warm-up
5x 30yrd Stride
1x 30yrd Flamingo
1x 30yrd Quad Flamingo
2x 10yrd Side Bound Rt + 10yrd Side Bound Lt + 10yrd Stride 
1x 30yrd Skip
1x 30yrd A-Skip
1x 30yrd B-Skip
1x 30yrd Skip for Height

Drills 
2x 10yrd High Knees + 10yrd Stride
2x 10yrd High Knees + 10yrd Stride
2x 5yrd Sprint + 5yrd Back Pedal + 10yrd Sprint
2x 10yrd Shuttle + 10yrd Sprint 
2x 30yrd Build-ups 

Starts
2x Falling Start
2x Half Start 
2x 3pt Start
2x Kneeling Start 

Speed Endurance
1x 150m
1x 120m 
1x 90m 
1x 60m 
(walk back recoveries) 



Tuesday, July 26, 2016

Tuesday 7/26/16

Earthquake Bar Bench Press
4x8 (140)

Strict Pull-up Pyramid
1-2-3-4-5-6-5-4-3-2-1 (36reps)

Bar Dip Pyramid 
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 (63reps)

Seated Row
1x15 (90)
1x12 (100)
1x9 (115)
2x6 (140)

Triceps Ext + Face Pull
3(10+15) (20lbs)

Toes to Bar
10-8-6

 

Monday, July 25, 2016

Saturday 7/23/16

Dumbbell Curl + Arnold Press
10x 25lbs
8x 30lbs
6x 35lbs
4x 40lbs
2x 45lbs

Bent DB Row
15-12-9 (50lbs)

Lateral raise + Bent Row
3(10+10) (10lbs)

Superset
10-8-6
DB Press 40lbs
DB Curl 25lbs
(rest 1:00)

Front Raise 
3x10 20lbs

Sit-ups 
50  

 

Friday 7/22/16

Waxman's Gym
Back Squat 

3x2 (140)
2x2 (352)
1x1 (374)
3x1 (396) 

Snatch Push Press
1x3 (198)
1x3 (220)
1x3 (242)

Thursday, July 21, 2016

Thursday 7/21/16

Bench Press
1x8 185, 205
1x5 225
1x3 245
1x2 265
1x3 245
1x5 225
1x8 205, 185 

Strict Pull-ups 
8-7-6-5-4-3-2-1 (36reps) 

Superset
Face Pull 4x15 (20lbs)
Triceps Ext 4x15 (20lbs)
(rest 1:00 between rounds) 

Superset
Seated Row 3x15 (100lbs)
Sit-ups 3x15
(rest 1:00 between rounds)  

 


Sunday, July 17, 2016

Sunday 7/18/16

Hike Camelback 
Cholla Trail

 

Saturday 7/16/16

CF Infinite Strength Weightlifting Meet
Snatch 110,115,120x
Clean & Jerk 135,140,145
Total 260

 

Sunday, July 10, 2016

Sunday 7/10/16


Snatch
1x1 (185)
1x1 (205)
1x1 (225)
3x1 (245)

Snatch Pull
2x2 (265)

Clean & Jerk
1x1 (225)
2x1 245)
1x1 (265)

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

Friday, July 8, 2016

Friday 7/8/16

Bench Press
10-8-6-4-2 (135,155,185,205,225) 
8-6-4-2 (155,185,205,225) 
6-4-2 (185,205,225)
4-2 (205,225)  

Face Pull
1x20 (10)
1x15 (15)
1x10 (20)

Seated Row 
15-12-9-6-3 (90)

Handstand Push-up
10-8-6-4-3-2-1

 

Thursday 7/7/16

Warm-up
30yrd Skip
30yrd Side Skip R
30yrd Side Skip L
30yrd Backward Skip
5x 30yrd Stride
30yrd Flamingo
30yrd Flamingo Quad
30yrd Toe Touch Shuffle
30yrd Knee Hug 

Drills
2x 30yrd A-skip

2x 30yrd B-skip
2x Skip for Height
2x 10yrd High Knees + 10yrd Stride
2x 10yrd Butt Kicks + 10yrd Stride 
2x 30yrd Build-up

Starts
2x 5yrd Falling Start
2x 5yrd Half Start
2x 5yrd 3pt Start
2x 5yrd Kneeling Start 

10m Sprints (electronic time)
1.95
2.01
1.93
2.00

Sprints

2x 40yrd

Speed Endurance

1x 150m  



Tuesday, July 5, 2016

Tuesday 7/5/16

Snatch 
1x2 (185)
1x2 (195)
1x2 (205)
1x2 (215)
1x2 (225)
2x2 (235) 

Clean & Jerk
3x1 (275)

Back Squat 
2x2 (365)

 

Monday, July 4, 2016

Monday 7/4/16

Pull-up Pyramid
1-2-3-4-5 (60reps)

Pull-ups
Chin-ups
Commando Rt
Commando Lt  

Close Grip Bench Press
1x5 (95)
1x5 (115)
1x5 (135)
1x5 (155)
1x5 (185)
1x5 (205)
1x5 (185)
1x5 (155)
1x5 (135)
1x5 (115)
1x5 (95) 

Seated Row 
3x10 (95)

 

Saturday, July 2, 2016

Saturday 7/2/16

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

Power Clean & Jerk
2x3 (185)
2x2 (225)
1x1 (245)
1x1 (265)

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

 

Friday, July 1, 2016

Friday 7/1/16

Strict Pull-ups 
1-2-3-4-5-4-3-2-1-2-3-4-5-4-3-2-1 (49reps)

Close Grip Bench Press
1x8 (95)
1x8 (115)
1x8 (135)
1x8 (155)
1x8 (175)
1x8 (185) 

Superset
15-12-9
Bar Dip

Seated Row (90)