Week 3
July 7
MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop
Tempo
5x200m R: 75"
Weights
Cleans 24x1x80% R: 45"
Squats 3x10
RDL 2x12
abs- 150 reps
Today was supposed to be a sled day but it was very wet out so i switched the week structure around from speed,tempo… to tempo,speed… so that i could get in the workouts.
July 8
Afternoon)
Sled
2x4x30m + 1x5x30m
R: 2’, 4’
On the last set i cut the rest a little shorter to fit in the workout.
Night)
Weights
DB Incline Press 3x10
Military Press 2x12
Seated Rows 2x12
abs- 250 reps
How do you like your format of doing singles for your oly’s? I have been contemplating it.
Its very different from anything i have ever done, in the past i usually stayed with lower reps and heavier weight. But overall i like it, im not sure how much it has helped since i have only been doing it for 3 sessions, but i will retest my max clean in week 4, so that will provide some feedback. I personally dont like doing 3x10 with olympic lifts and feel this is much better. The only bad things so far is it does take a beating on your wrists and timing the rest between sets and keeping track of how many sets you have done is annoying to say the least.
July 9
Med Ball Accelerations
6x BLFT
6x Squat Throw
Tempo (w/ 5 push ups and 10 abs between reps)
100+100+100++
100+200+100+200++
100+100+100
Weights
Squats 3x10
Hypers 3x10
abs- 150(100 during tempo) reps
July 10
Sled
2x4x30m + 1x5x30m
R: 2’, 4’
Weights
Upper Weightlifting Circuit (8 exercises) 3x10
abs- 250 reps
July 11
Off
Notes: I missed/didnt have time for training.
July 12
Off
Notes: I missed/didnt have time for training.
Originally i had tomorrow as an off day but since i missed training the past two days and i really dont feel like taking 3 days off, i am just going to make next week an 8 day training week and start it tomorrow.
Week 4-Unload
July 13
Sled
2x5x30m
R: 2.5’, 5’
Weights
DB Incline Press 2x10
Military Press 2x12
Chin Up 2x10
abs- 300 reps
July 14
Weights
CLEAN TEST - 160 (+5)
SQUAT TEST - 250 (+25)
SLJ 2x6
RDL 2x12
abs- 200 reps
July 15
MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop
Tempo
100+100+200++
200+100+200++
100+100+100
abs- 200 reps
Push Ups 5x10
July 16
Sled
2x5x30m
R: 2.5’, 5’
Weights
Upper Weightlifting Circuit (8 exercises) 2x10
abs- 300 reps
1: How long is your GPP1?
2: Are you training for the short sprints?
3: Do you have plans on adding MB accel 1/2?
4: Why so little heavy upper body work?
Do these answer your questions? thanks for asking, i like to know people are reading this and im not pointlessly posting
Why not the accels from the dvd?
It seems like you are doing mainly circuit training for upper body instead of something like this:
Tue:
Bench press
db row
weight circuit
Thur:
Db incline press
pullups
weight circuit
well, i tried doing it the way where you do a squat through into a pushup and then accelerate and just found it very uncomfortable so i just prefer to do a squat throw not necessarily going for distance on the throw but releasing the med ball at an angle that i can then follow up with an accel
as far as the upper weights situation i have never seen or thought of the one you proposed but i really like and i am going to give to use it now, thank you
You can keep the 8-10reps for the bench press etc and just add 7-12 aux movements for the weight circuit for 2x10.
July 17
MB Accels
6x BLFT
6x Squat
Weights + Plyos
Squat 2x10
SLJ TEST - 2.41m
STJ TEST - 6.86m
Hypers 2x10
Bike Tempo
2x10x20 seconds
10 abs between reps and 2’ rest between sets
July 18
Sled
2x5x30m
R: 2.5’, 5’
Weights
Bench Press 2x10
Lat Pulldown 2x10
Upper Weight Circuit 1x10
abs- 300 reps
July 19
MB Throws
6x BLFT
6x OHB
6x Squat Throws
6x 1 Hop
6x 2 Hop
Recovery LB GS Circuit x2 20" on/20" off
Weights + Plyos
Clean 21x1x82.5% R:50"
SLJ 2x6
Swiss Ball Leg Curls 2x12
abs- 200 reps