Back Squat
1x3 (275)
1x1 (315)
1x1 (365)
3x1 (405)
Push Press (from back)
1x3 (185)
1x3 (205)
1x3 (225)
1x3 (245)
1x3 (265)
Monday, April 25, 2016
Thursday, April 21, 2016
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
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, April 20, 2016
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)
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, April 18, 2016
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)
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, April 15, 2016
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)
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, April 14, 2016
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
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, April 13, 2016
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
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, April 7, 2016
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, April 6, 2016
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)
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)
Monday, April 4, 2016
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)
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, April 1, 2016
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)
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)
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