Week One June 16-20
Day 1 June 16, 2008
1a Back squats 1x10-8-6
2a Forward lunge 3x8
3a Flat DB chest flyes 3x10
4a EZ bar lying triceps ext. 2x8
5a Body curl 3x6
Day 2 June 18, 2008
1a Flat bench press 1x10-8-6
2a Bent over DB flyes 3x10
3a DB shoulder press 1x10-8-6
4a Standing good mornings (low back)
5a Triceps—choice 2x8
6a Biceps—choice 2x8
7a Abs—choice
Day 3 June 20, 2008
1a Skip for height 3x10 yards
2a Standing long jump 5x1 jump
3a Seated row 1x10-8-6
4a Front lat pull down (underhand grip) 1x10-8-6
5a DB biceps curls (use hammer grip) 2x8
6a Hanging leg raise 3x6
Week Two June 23-27
Day 1 June 23, 2008
1a Foward lunge 3x6
2a Back squat 1x8-6-6
3a Flat DB chest flyes 3x10
4a EZ bar lying triceps ext. 2x8
5a Body curl 3x6
Day 2 June 25, 2008
1a Bent over DB flyes 3x10
2a Flat bench press 1x8-6-6
3a DB shoulder press 1x8-6-6
4a Biceps—choice 2x8
5a Triceps—choice 2x8
6a Standing good morning (low back) 3x6
7a Abs—choice
Day 3 June 27, 2008
1a Standing long jump 5x1 jump
2a Skips for height 3x10 yards
3a Front lat pulldown (underhand grip) 1x8-6-6
4a Seated row 1x8-6-6
5a DB biceps curls (use hammer grip) 2x8
6a Hanging leg raise 3x6
Weight 160 lbs
Week of July 7, 14, 21, 28
British Preparatory Circuit
Power clean - 8x135
Back squat - 10x155
Power snatch - 8x99
Front squat - 10x115
Crunches - 25
Sternum chins - 6-8
*Complete all exercises in a circuit, then rest
5 minutes. Do this twice. Setup weights so
you can use the same bar for clean/snatch
and back/front squat. (quickly take off 10k
from clean to snatch, etc)
July 8, 2008
British Preparatory Circuit
Power clean - 8x135
Back squat - 10x155
Power snatch - 8x99
Front squat - 10x115
Crunches - 25
Sternum chins - 6-8
Got thru the workout and I remembered how difficult it was from my past experiences. I didn’t time how quickly I got thru the circuit. Just going off my rest, I was under 4 minutes. I was pretty tired, but I just remembered to stay as technically sound as I could.
Watching the trials really made me want to run again. In particular Shawn Crawford’s 200m Semi. They were talking about the training he was doing with Bob Kersee. Early in the year he was doing 500’s and 600’s, which is what I have done in the past when I had my best results. I had already planned on going to back to workouts I had done when I was competing at my best. But just hearing that validated it even more from my point of view.
Weight 160 lbs
July 10, 2008
British Preparatory Circuit
Power clean - 8x135
Back squat - 10x155
Power snatch - 8x99
Front squat - 10x115
Crunches - 25
Sternum chins - 6-8
Pushed through both sets today in under 3:45. Felt pretty good.
July 15, 2008
British Preparatory Circuit
Power clean - 8x135
Back squat - 10x155
Power snatch - 8x99
Front squat - 10x115
Crunches - 25
Sternum chins - 6-8
Set 1 - 2:57
Set 2 - 3:42
July 17, 2008
British Preparatory Circuit
Power clean - 8x135
Back squat - 10x155
Power snatch - 8x99
Front squat - 10x115
Crunches - 25
Sternum chins - 6-8
July 21, 2008
1a. Hang close grip snatch 4x3= 115x2 and 135x2
2a. Barbell 1 leg squat (each leg) 4x8= 135
Tempo 2:0:1:0
4 way core 20s each
3x10
Crunch
L Overs
Throw Downs
V ups
Back hyper with twist
July 22, 2008
1a. Standing barbell overhead press 4x5= 115x1, 135x3
2:0:1:0
90s rest
1b. Pull ups (neutral grip) 4x5
2:0:1:0
90s rest
1a. DB bench press 5x15= 35
2:0:1:0
90s rest
1b. Low cable row to neck 5x15= 3 plates
2:0:1:0
90s rest
July 23,2008
Seagrave Warm up
2-3 Attempts
3 double leg hops
-
-
-
Core
Superman x30s
3x10
Med ball situps
Superman For, Back, OH
Ball touch (side to side)
July 24, 2008
1a. Hang close grip snatch 4x3= 95
2a. Barbell 1 leg squat (each leg) 4x8= 115
Tempo 2:0:1:0
July 26, 2008
1a. Standing barbell overhead press 4x5= 135
2:0:1:0
90s rest
1b. Pull ups (neutral grip) 4x5
2:0:1:0
90s rest
1a. DB bench press 5x15= 30
2:0:1:0
90s rest
1b. Low cable row to neck 5x15= 3 plates
2:0:1:0
90s rest
4 way core 20s each
3x10
Twisting Crunch
Double Leg Eagles
Toe Touch
Bicycle
Back hyper
July 28, 2008
1a. Hang close grip snatch 4x3= 135
2a. Barbell 1 leg squat (each leg) 4x8= 135
Tempo 2:0:1:0
4 way core 25s each
3x10
Crunch
L Overs
Throw Downs
V ups
July 29
1a. Standing barbell overhead press 4x5= 135
2:0:1:0
90s rest
1b. Pull ups (neutral grip) 4x5
2:0:1:0
90s rest
1a. DB bench press 5x15= 30
2:0:1:0
90s rest
1b. Low cable row to neck 5x15= 3 plates
2:0:1:0
90s rest
Back hyper with twist
July 31, 2008
1a. Hang close grip snatch 4x3= 115
2a. Barbell 1 leg squat (each leg) 4x8= 115
Tempo 2:0:1:0
Superman x30s
3x10
Med ball crunch
Med ball touch (side to side)
Back Hypers
Had food poisoning the last week so I only got a couple workouts in.
Wednesday, August 6
1a. Snatch grip standing on a 4” plate deadlift 4x4= 85k- Tempo 2:0:1:0 - 2 minutes rest
1b. Hang snatch from above the knee 4x4= 52k - 2 minutes rest
1a/1b - Superset
2a. Front squat 7x3= 60k, 65k, 70k, 75k, 80k, 85k, 90k - 2 minutes rest
Thursday, August 7
1a. Push press 4x3= 60k - Tempo 3:0:1:0
1b. Weight chin ups 4x3 - 90s rest
1a/1b - Superset
2a. DB fly 3x5= 25 - Tempo 3:0:1:0
2b. 30 degree Lateral Raise 3x5= 15 - Tempo 2:0:1:0 - 90s rest
2a/2b - Superset
3a. Tricep ext. 5x6 - Tempo 3:0:3:0
3b. DB Hammer Curls 5x6 - Tempo 3:0:3:0 - 90s rest
3a/3b - Superset
Monday, August 11
1a. Snatch grip standing on a 4” plate deadlift 4x4= 85k- Tempo 2:0:1:0 - 2 minutes rest
1b. Hang snatch from above the knee 4x4= 52k - 2 minutes rest
1a/1b - Superset
2a. 1 legged cable squat 1x21 - 2 minutes rest
Tuesday, August 12
1a. Push press 4x3= 60k - Tempo 3:0:1:0
1b. Weight chin ups 4x3 - 90s rest
1a/1b - Superset
2a. DB fly 3x5= 30 - Tempo 3:0:1:0
2b. 30 degree Lateral Raise 3x5= 15 - Tempo 2:0:1:0 - 90s rest
2a/2b - Superset
3a. Tricep skull crushers 5x6= 75 - Tempo 3:0:3:0
3b. DB Hammer Curls 5x6= 30 - Tempo 3:0:3:0 - 90s rest
3a/3b - Superset
Wednesday, August 13
Seagrave warm up
5x 5 consecutive hop - 1-2 minutes rest between
Thursday, August 14
1a. Snatch grip standing on a 4” plate deadlift 4x4= 85k- Tempo 2:0:1:0 - 2 minutes rest
1b. Hang snatch from above the knee 4x4= 52k - 2 minutes rest
1a/1b - Superset
2a. Front squat 7x3= 60k, 65k, 70k, 80k, 85k, 90k, 95k - 2 minutes rest
Friday, August 15
1a. Push press 4x3= 60k, 71k x 3 - Tempo 3:0:1:0
1b. Weight chin ups 4x3 - 90s rest
1a/1b - Superset
2a. DB fly 3x5= 30 - Tempo 3:0:1:0
2b. 30 degree Lateral Raise 3x5= 15 - Tempo 2:0:1:0 - 90s rest
2a/2b - Superset
3a. Tricep skull crushers 5x6= 85 - Tempo 3:0:3:0
3b. DB Hammer Curls 5x6= 30 - Tempo 3:0:3:0 - 90s rest
3a/3b - Superset
Monday, August 19
Track Workout
Seagrave Warm up - 6:00 AM
2x4x40m sled pulls
Weightroom Workout - 1:30 PM
1a. Snatch grip standing on a 4” plate deadlift 4x4= 85k- Tempo 2:0:1:0 - 2 minutes rest
1b. Hang snatch from above the knee 4x4= 52k - 2 minutes rest
1a/1b - Superset
2a. Front squat 7x3= 60k, 70k, 80k, 85k, 90k x 3 - 2 minutes rest
Tuesday, August 19
Track Workout
Seagrave Warm up - 6:00 AM
2x500m @ 400 PR +:20 at the ¼ - 15:00 rest
Weightroom Workout - 1:30 PM
1a. Push press 4x2= 80k - Tempo 3:0:1:0
1b. Weight chin ups 4x3 - 90s rest
1a/1b - Superset
2a. DB fly 3x5= 35 - Tempo 3:0:1:0
2b. 30 degree Lateral Raise 3x5= 20 - Tempo 2:0:1:0 - 90s rest
2a/2b - Superset
3a. Tricep skull crushers 5x6= 85 - Tempo 3:0:3:0
3b. DB Hammer Curls 5x6= 30 - Tempo 3:0:3:0 - 90s rest
3a/3b - Superset
Yo drivephase…where u been hiding bro?welcome back… Good to see you’ve started the diary back up.
Wednesday, August 20, 2008
Track Workout - 6:00 AM
Seagrave Warm up
6x200m @ :37 - 2:30 rest
Thursday, August 21
Track Workout
Seagrave Warm up - 6:00 AM
3x4x hill runs [sprint up/walk down] - 4:00 rest
Weightroom Workout - 4:30 PM
1a. Snatch grip standing on a 4” plate deadlift 4x4= 65k- Tempo 2:0:1:0 - 2 minutes rest
1b. Hang snatch from above the knee 4x4= 43k - 2 minutes rest
1a/1b - Superset
2a. Front squat 7x3= 43k, 53k, 63k, 68k, 73k x 3 - 2 minutes rest
Friday, August 22
Track Workout
Seagrave Warm up - 6:00 AM
2x4x stairs
Weightroom Workout - 1:30 PM
1a. Push press 4x2= 60k - Tempo 3:0:1:0
1b. Weight chin ups 4x3 - 90s rest
1a/1b - Superset
2a. DB fly 3x5= 40 - Tempo 3:0:1:0
2b. 30 degree Lateral Raise 3x5= 20 - Tempo 2:0:1:0 - 90s rest
2a/2b - Superset
3a. Tricep skull crushers 5x6= 655 - Tempo 3:0:3:0
3b. DB Hammer Curls 5x6= 30 - Tempo 3:0:3:0 - 90s rest
3a/3b - Superset