Thursday 6/30/16

Warm-up

20yrd Stride

40yrd Stride

20yrd Stride

40yrd Stride

20yrd Stride

20yrd Flamingo

20yrd Quad Flamingo

20yrd Knee Hug

20yrd Toe touch shuffle

2x 20yrd A-skip

2x 20yrd B-skip

4x Flying 20's

Starts
4x 5m 3pt Start

4x 5m Half start

4x 5m Falling Starts 

Sprints

1x 10yrd

1x 20yrd

1x 30yrd

1x 20yrd

1x 10yrd

(walk back recovery)
 

4x Kneeling Starts

Ploymetrics

1x30yrd Tuck jump

Wednesday 6/29/16

Bench Press (first time in a few years)
1x10 (95)
1x10 (115)
1x10 (135)
1x10 (155)

Strict Pull-ups
1-2-3-4-5-4-3-2-1-2-3-4-5 (39reps)

Handstand Push-ups 
10-8-6-4-2

 

Tuesday 6/28/16

Snatch Push Press + Overhead Squat
5+1 (185)
4+1 (195)
3+1 (205)
2+1 (215)
1+1 (225)

Clean 
1x3 (225)
2x3 (245)
2x2 (265)

Pause Jerk (:02)
1x3 (225)
1x3 (245)
2x2 (265)

Snatch Pull
2x3 (265)

 

Sunday 6/26/16

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

Clean Pull
3x3 (315)

Back Squat 
2x3 (315)
2x2 (365)

 

Friday 6/24/16

Strict Pull-ups 
10-8-6-4-2

Kipping Handstand Push-ups
10-8-6-4-2

Bar Muscle-ups
5-4-3-2-1

 

Thursday 6/23/16

Warm-up 
10yrd Stride
20yrd Strice
30yrd Stride
40yrd Stride
50yrd Stride 
(walk back recoveries)

1x 20yrd Toe Touch Shuffle
1x 20yrd Knee Hug
1x 20yrd Quad Flamingo
1x 20yrd Flamingo

50yrd Stride 
40yrd Stride
30yrd Stride
20yrd Strice
10yrd Stride
(walk back recoveries)

2x 20yrd A-Skip
2x 20yrd B-Skip

2x 10yrd High Knees + 10yrd Accelerate 
2x 10yrd Butt Kicks + 10yrd Accelerate 

3x 30yrd Build-up 

Sprints 
4x 10yrd Sprints (falling starts)
3x 20yrd Sprints (3pt starts)
2x 30yrd Sprints (3pt Starts)
(walk back recoveries) 

Plyometrics
2x 15yrd Tuck Jumps
1x 15yrd Broad Jump
1x 15yrd Bounding

Wednesday 6/22/16

Muscle Snatch 
2x3 (135)
2x2 (155)
2x1 (175)

Clean 
1x3 (225)
2x2 (245)
3x1 (265)

Jerk
1x3 (225)
2x2 (245)
3x1 (265)

Back Squat 
1x3 (225)
1x2 (315)
1x1 (405)

Monday 6/20/16

Snatch 
2x3 (195)
2x2 (215)

Push Press
2x3 (225)
2x2 (245)

 

Saturday 6/18/16

Clean 
2x3 (205)
1x2 (225)
2x2 (245)
1x2 (265)

Snatch Pull
2x3 (265)

Snatch Push Press
2x3 (225)

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

 

Thursday 6/16/16

Warm-up

5x 30yrd Stride

2x 30yrd A-Skip

2x 30yrd B-Skip

5x 30yrd Stride

2x 10yrd High Knees

2x 10yrd Butt Kicks 

 3x flying 10yrd

Sprints 3pt Start

10yrds

20yrds 

30yrds

20yrds 

10yrds
(walk back recovery)

Falling Starts

5x 5yrd
(walk back recovery)

Plyometrics

2x15yrd Tuck Jump

2x15yrd Bounding

2x15yrd Single Leg Bounding 

(rest as needed)  

 

 

Tuesday 6/14/16

Snatch 
2x3 (185)
3x2 (205)

Jerk 
2x3 (205)
3x2 (225)

Back Squat 
2x3 (275)
3x2 (315)

 

Sunday 6/12/16

For load:
Every 1:00 for 42:00
Min 1-15: Snatch 135/145/155/165/175/185/195/205/215/225/rest/235/245/255x/rest
Min 15-29: PC+PP 135/145/155/165/175/185/195/205/215/225/rest/235/245/255/265/275x/rest
Min 33-42: Back Squat 225/245/265/285/305/325/345/365/385/405 

Friday 6/10/16

3 rounds:
15 Seated Rows (90)
15 Push-ups 
(rest 1:00)

3 rounds:
3 Bar Muscle-ups 
1 Strict HSPU + 3 HSPU
(rest 1:00)

 

Thursday 6/9/16

Warm-up
120yrd Shuttle (10-20-30)
2x 10yrd Flamingo
2x 10yrd Quad Flamingo
10yrd A-skip + 10yrd B-Skip + 10yrd A-Skip 
10yrd B-Skip + 10yrd A-Skip + 10yrd B-Skip

Drills
5x 30yrd Stride 
10yrd High Knees + 10yrd Butt Kicks + 10yrd High Knees
10yrd Butt Kicks + 10yrd High Knees + 10yrd Butt Kicks 
 5x 5yrd Falling Starts 

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

Plyometrics 
2x 10yrd Tuck Jump
2x 10yrd Broad Jump
3x Standing Triple Jump 
2x Single Leg Bounding 
3x 10yrd Sprint

Tuesday 6/7/16

Snatch 
1x3 (185)
1x1 (195)
1x1 (205)
1x1 (215)
1x1 (225)
1x1 (235)
1x1 (245)

Power Clean & Push Press
1x1 (185)
1x1 (205)
1x1 (225)
1x1 (245)
1x1 (265)

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

 

Thursday 6/2/16

Warm-up
5x 30yrd Stride

10yrd Knee Hug

10yrd Flamingo

10yrd Quad Flamingo

10yrd Knee Hug

10yrd Flamingo

10yrd Quad Flamingo

4x 30yrd Stride

10yrd A-Skip

10yrd B-Skip

10yrd A-Skip

10yrd B-Skip

3x 30yrd Stride

10yrd Butt Kick + 10yrd High Knee + 10yrd Butt kick

10yrd High Knee + 10yrd Butt Kick + 10yrd High Knee

Acceleration

2x 30yrd Build-up

2x 30yrd In & Out

Sprints

4x 10yrd 3pt Start

3x 20yrd 3pt Start

2x 30yrd 3pt Start
(walk back recoveries)

Plyometrics

2x 10yrd Tuck Jumps 

 

 

Wednesday 6/1/16

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

Clean & Jerk
1x1 (225)
2x1 (275)