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  

 

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

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 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)

 

Tuesday 4/5/16

Boxing
60:00 

 

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)

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)