Tuesday, August 30, 2016

Tuesday 8/30/16

Every 1:00 for 10:00
2 Power Clean & Push Press
(175/185/195/205/215/225/235/245/255/265) 

Back Squat 
1x3 (275)
1x3 (315)
2x3 (365)

Clean Deadlift + Hang Clean + Front Squat + Jerk 
1+1+1+1 (225)
1+1+1+1 (245)
2(1+1+1+1) (265)

 

Monday, August 29, 2016

Monday 8/29/16

Bench Press
8x (185/205/225)
1x (245/255/265/275/285/295/305)

Bar Muscle-ups 
1-2-3-4-5-4-3-2-1

4 rounds:
15 Triceps Ext (30)
15 Face Pulls (30)
10 Plate Raises (35)
(rest 1:00)

Lat Pulldowns (neutral grip) 
10x (90/115/140)
6x (165) 


Thursday, August 25, 2016

Thursday 8/25/16

10:00a
Weighted Dips

5x 25/45/70/90/115/135/115/90/70/45/25

Weighted Pull-ups 
5x 10/20/30/40/50/40/30/20/10

Handstand Push-ups
10-9-8-7-8

Seated Row
Drop Set 15-12-9-9-9 (125/100/75/50/25)
________________

7:00p
Warm-up
300yrd Shuttle (10-20-30-40-50)
Stretch 
1x 20yrd Quad Flamingo
1x 20yrd Flamingo 

Drills
3x 10yrd High Knees + 10yrd Stride 
3x 10yrd Butt Kicks + 10yrd Stride 
3x 3 Tuck Jumps + 10yrd Stride
3x 10yrd Broad Jumps

Sprints
10-20-30-40-50 (walk back recovery)
(rest 2:00)
10-20-30-40 (walk back recovery)
(rest 1:30)
10-20-30 (walk back recovery)
(rest 1:00)
10-20 (walk back recovery)
(rest :30)
10  (walk back recovery)

Conditioning
300yrd Shuttle (50-50-50)
(100yrd walk)
200yrd Shuttle (50-50)
(100yrd walk)
100yrd Shuttle (50)
  


Tuesday, August 23, 2016

Tuesday 8/23/16

Every 1:00 for 10:00
2 Power Clean + 2 Push Press 
175/185/195/205/215/225/235/245/255/265

2 Clean Deadlifts + 1 Hang Clean + 1 Jerk 
185/225/245/265/285 

Back Squat 
1x3 (225)
1x3 (275)
1x3 (315)
1x3 (365)

Monday, August 22, 2016

Monday 8/22/16

Bench Press
1x5 (185)
1x5 (205)
1x5 (225)
1x5 (245)
1x5 (265) 
1x5 (245)
1x5 (225)
1x5 (205)
1x5 (185)

DB Incline Flyes
5x10 (40)

Lat Pulldown
1x10 (90)
1x10 (115)
1x10 (140)

Supine Grip Lat Pulldown
1x10 (90)
1x10 (115)
1x10 (140)

3 rounds:
15 Triceps Ext (25)
15 Face Pulls (25)
10 Plate Raises (35) 
(rest 1:00)


Sunday, August 21, 2016

Sunday 8/21/16

10:00 for calories: (123)
Assault Bike


 

Saturday, August 20, 2016

Saturday 8/20/16

Demo lifting at Method Athlete Weightlifting Clinic
Snatch 
1x3 (185)
2x2 (205)

Clean 
1x3 (185)
1x2 (205)

Clean & Jerk 
1x1 (185)
1x1 (205) 

Friday, August 19, 2016

Friday 8/19/16

Bench Press (sling shot)
1x10 (185)
1x10 (205)
1x10 (225)
1x1 (265)
1x1 (285)
1x1 (305)
1x1 (325)
1x1 (345)

Bar Muscle-ups
2x5
1x10 

 

Thursday, August 18, 2016

Thursday 8/18/16

Warm-up
4x 110yrd Stride + 55yrd Walk 
1x 30yrd Toes Touch Shuffle
1x 30yrd Flamingo
1x 30yrd Quad Flamingo
1x 30yrd Knee Hug 

Drills
1x 30yrd A-Skip
1x 30yrd B-Skip
2x 10yrd High Knee + 10yrd Stride
2x 10yrd Butt Kicks + 10yrd Stride 

Starts
8x Mixed Starts

Sprints 
2x 30yrd 
2x 60yrd
2x 90yrd
(walk back recoveries) 

Stadium Stairs 
Hop Every Step Two Feet 
Hop Every Other Step Two Feet
Hop Every Step One Foot (switch every three steps) 

Foot Drills


Wednesday, August 17, 2016

Wednesday 8/17/16

Weighted Bar Dips 
1x5 (45)
1x5 (70)
1x5 (90)
1x5 (115)
1x5 (135)

Weighted Pull-ups
1x5 (10)

1x5 (20)
1x5 (30)
1x5 (40)
1x5 (50)

Alternating with a partner:
1-2-3-4-5-6-7-6-5-4-3-2-1
Strict Ring Dip
Strict Pull-up

3 rounds alternating with a partner:
15 Triceps Ext. (25)
15 Face Pulls (25)
15 Plate Raises (25) 

 

Monday, August 15, 2016

Monday 8/15/16

Superset
Bench Press 8x185,205,225 6x225, 4x225, 2x225 (controlled tempo)

Upright Row 5x10 (65)
EZ Bar Curls 5x10 (65)
(rest 1:00)

Superset
Triceps Ext 5x10 (25)
Face Pulls 5x15 (25)
(rest 1:00)

Superset
Neutral Grip Pulldown 15,12,10 (90)
Plate Raise 15,12,10 (35) 
(rest 1:00)

 

Sunday, August 14, 2016

Sunday 8/14/16

Back Squat 
2x3 (225)
1x3 (275)
1x3 (315)
3x3 (365)

Clean Deadlift + Hang Clean + Jerk 
2(2+1+1) (225)
2(2+1+1) (245)
2(2+1+1) (265)

"Helen"
3 rounds for time: (14:36)
400m Run 
21 Kettlebell Swings 53lbs
12 Pull-ups 

 

Thursday, August 11, 2016

Thursday 8/11/16

Warm-up
4x 100yrd Stride + 55yrd Walk
2x 15yrd Flamingo
2x 15yrd Knee Hug
2x 15yrd Quad Flamingo
2x 15yrd Walking Lunge

Drills
2x 5yrd High Knees + 5yrd Backwards High Knees + 10yrd Sprint
2x 5yrd Sprint + 5yrd Backpedal + 10yrd Sprint
2x 5yrd Shuffle + 5yrd Shuffle + 10yrd Sprint

Agility
3x 60yrd Shuttle (5-10-15)
(60yrd walk)

Sprints
4x 10yrds
3x 30yrds
2x 60yrds
1x 90yrds
(walk back recovery)


Wednesday, August 10, 2016

Wednesday 8/10/16

Bench Press
1x5 (185)
1x5 (205)
1x5 (225)
1x5 (245)
1x5 (265)
1x5 (245)
1x5 (225)
1x5 (205)
1x5 (185) 

5 rounds:
5 Weighted Bar Dips (25,45,70,45,25)
10 EZ Bar Curls (65)
(rest 1:00)

5 rounds:
10 Triceps Ext (25)
15 Face Pulls (25)
10 Plate Raises (25)
(rest 1:00)

8 rounds alternating with a partner:
1 Mile Assault Bike
(2:35/2:30/2:33/2:34/2:33/2:37/2:33/2:33)



Tuesday, August 9, 2016

Tuesday 8/9/16

For time: (9:48)
40 Kettlebell Swings 53lbs
20 Pull-ups 
32 Kettlebell Swings 
16 Pull-ups
24 Kettlebell Swings 
12 Pull-ups
16 Kettlebell Swings
8 Pull-ups 

Monday, August 8, 2016

Monday 8/8/16

Handstand Push-ups 
10-9-8-7-6-5-4-3-2-1

Earthquake Bench Press

3x8 (150)

Earthquake Bent Row
3x8 (150)

Superset
3x8 Earthquake Curl (100)
3x8 Earthquake Tri, Ext (100)
(rest 1:00) 

Face Pulls
4x15 (25) 


 

Sunday, August 7, 2016

Sunday 8/7/16

Back Squat 
1x3 (225)
1x3 (275)
1x3 (315)
3x1 (365)
1x1 (385)
1x1 (405)
1x1 (425) 

Power Clean + Hang Power Clean + Push Jerk 
1+1+2 (185)
1+1+2 (205)
1+1+2 (225)
2(1+1+2) (245)

Snatch 
1x3 (135)
1x3 (155)
2x3 (185) 

 

Friday, August 5, 2016

Friday 8/5/16

Bench Press
1x6 (225) 
1x4 (245) 
1x2 (265) 
1x2 (275) 
1x2 (285) 
1x2 (275)
1x2 (265) 
1x4 (265) 
1x6 (225) 

Triceps Ext
1x15 (25)
1x12 (30)
1x9 (35)
1x6 (40)
1x9 (35)
1x12 (30)
1x15 (15)

Face Pulls
4x15 (25) 

Seated Row
1x20 (70) 
1x18 (80)
1x16 (90)
1x14 (100) 
1x12 (110)
1x10 (120) 

Lat raise + bent lat raise 
3(10+10) (15) 

Push-ups 
30
 
 

Thursday, August 4, 2016

Thursday 8/4/16

Warm-up
300yrd Shuttle (10-20-30-40-50)
Stretch 
1x 20yrd Quad Flamingo
1x 20yrd Flamingo
1x 20yrd Knee Hug 
 
Drills

1x 30yrd Skip
2x 30yrd Side Skip
2x 5yrd Walking Lunge + 5yrd Backward Lunge + 10yrd Stride
2x 5yrd High Knees + 5yrd Backward High Knees + 10yrd Stride
2x 60yrd Shuttle (5-10-15)

6x Starts 

Sprints 
1x 10yrd
1x 20yrd
1x 30yrd
1x 10yrd
1x 20yrd
1x 10yrd 
(Walk Back Recovery) 

2x 60yrd Sprint 
(Walk Back Recovery)


Wednesday, August 3, 2016

Wednesday 8/3/16

Clean Deadlift + Hang Clean + Jerk 
2(2+1+1) (185)
2(2+1+1) (225)
2(2+1+1) (245)
2+1+1 (255)
2+1+1 (265)
2+1+1 (275)

2+1+1 (285)

Deadlift 
1x1 (315)
1x1 (405)
1x1 (495)

Butterfly Pull-ups 
3x15 

Tabata Assault Bike 
52 Calories