7-15 tues
russian twists 3x30
hanging leg raises 3x15
fire hydrants 3x12
knee circles 3x12
machine rows 3 sets
hammer pulldowns 2 sets
tempo runs 1x6,1x5
stadium runs 1x5
good recovery session, can feel general fitness improving due to increase in volume of recovery work.
7-16 wed
am
barrier jumps 5x3
pro agility 2xeach direction
agility ladder
cone drills
4corner cone drills
pm
hang clean 2x3@245
squat 405x5, 405+heavy chain x5, 435+HCx3, 455+HCx3,
455+2 HC’s x3, 500x1
hammer shoulder press 3 sets
dumbell shoulder circuit 1 set
not heavy on intensity or volume on oly lifts today (back-off week), knew i was gonna go pretty heavy on squats
7-17 thurs
shrugs 3x6
isometric neck
hanging leg raise supersetted with lying leg raises 3 sets
russian twists 3x30 ss with crunches 3x15
reverse curls 3 sets
dumbell curls 3 sets
tempo runs 1x5
stadium runs 1x10 with 35 seconds rest, 1x5 w/ no rest,1x5 with rest
7-18 fri
am
flying 10’s,30yard buildup x3
flying 10’s,20yard buildup x2
flying 20’s,30yard builup x3
flying 20’s,20yard buildupx1
standing triple jump x3
skipping for distance 3x6touches
pm
hang snatch 3x3@175
SLDL 3x6@315
jammer machine 5sets
close grip bench press 3x5@225
7-21 mon
am
10yard startsx3
20yard startsx3
30yard sprint x2
single leg bounds 3x6touches
300m runs x3 (with walk of short corner as rest)
pm
power snatch 3x4 with 185
clean pulls 2x5@405
squat jump 8x3 (1min rest +45lbs)
reverse hypers 3x5
on the back three weeks of 3-1-3 and am gonna try to stretch it to four weeks so ill only have to maintain 1 week before season.
adding conditioning work(300m rus today)
over next three weeks plyo volume will stay same ( i dont do a ton of it anyhow)
volume of major lifts will decrease as intensity increases, same with the sprints,due to the addition of some conditioning work on those speed days
hoping that the slight backoff of volume of explosive sprints(10-20yard) will not affect my explosivness as long as i keep the oly lifts intense right?
maybe some advice out there in juggling this -
7-22 tues
weights
bench press 245+heavy chain 3x5,245 1x5
incline hammer press 3x5@6plates
pushups 3x10 w/30sec rest,2x6 w/30sec rest
abs tri set
russian twists 3x30
hanging leg raises 3x10-15
crunches 3x12
running
tempo runs 1x10
stadium runs 2x5
7-23
am
barrier jumps 5x3
agility ladders
pm
hang clean 2x5@225, 2x3@245
squat 1x5@405,1x5@405+1 heavy chain,2x3@435+1heavy chain
shoulder hammer press 3x8,6,6
shoulder dumbell circuit 2sets
7-24 thurs
hammer pulldowns 2x10
iso neck 3x15sec
superset russian twists 3x30
crunches 3x15-10
dumbell curls 3x8
tempo runs 1x8
7-25 fri
flying 10’s with 30yard buildup x3
hang snatch 3x3@175
sldl 2x6@315
jammer 5 sets
explosive push up 3x3
close grip 3x5@225
as far as running goes i was very fatigued, after the first rep i knew that i wasnt near top speed, so decided to back off completely and get rest
7-26 sat
3x300yrd shuttle runs
felt good, trying to get my legs back for next week
im pretty much going to close this link and start a new one detailing the final weeks leading up to football camp. since these upcoming weeks will be pretty different then the preceding ones, i feel like starting a new one because of my incorporation and shift of new training goals.
check out my new one, “training journal #2-athlete”