On the Grind: My Endless Pursuit of Athletic Aspiration

Tuesday, 4-6-10

Upperbody Circuit: 6x, 25lb DB’s
1). Arnold Press x 10
2). Hammer Curls x 10
3). Seated Tricep Extension x 10

Cardio: 15min on elliptical
Foam rolling and static stretching afterwards.

Wednesday, 4-7-10

Warmup (400yd jog, hip mobility, hurdle mobility, sprint drills)

Speed Endurance:
4 x 200m, walkback recovery

High Box Step-up - 135 x 5, 155 x 5, 175 x 5, 185 x 5, 185 x 5
Incline DB Press - 55’s x 6, 75’s x 6, 75’s x 8
Wide Neutral Grip Chins - 3 x 6, 25lb plate
DB RDL - 3 x 12, 60’s

SE work gave my glutes and hams quite bit of a pump afterwards.

Thursday, 4-8-10

20min cardio on bike
Depletion Pushups - 55, 30, 15

Friday, 4-9-10

Warmup (light jog, hip mobility, static stretch)

Ext Tempo:
10 x 100yds, walkback recovery

MB Throw Circuit: ~ 400-500 throws

Going to Austin tomorrow to work with somebody on my technique. Hoping to have videos to post when I get back.

Saturday, 4-10-10
Warmup (light jog, hip mobility, dynamic stretching, sprint drills, buildups)

Accel Work:
15 x 20yds, working on technique, all were from a roll-in start
Wall Drills – 4 x 5

Bounding – 4 x 20yds
MB Throws – 5 x OHB, 5 x BLF, 5 x Jerk Throws, 5 x Step-up Throws

Power Cleans – 4 x 5, working on technique

Worked with a coach in Austin today. I’ve got a lot to work on as far as technique goes on the accel. Need more forward and down motion, more acute knee-chest angles, violent arm swinging, and better separation between steps.

Sunday, 4-11-10

Warmup (200yd jog, hip mobility, dynamic stretching)

Extensive Tempo: 1000yds
100-100-100
100-200-100
100-200-100

Depletion Pushups – 55, 30, 20
Ab work

Monday, 4-12-10

Warmup (light jog, dynamic stretch, hip mobility, activation work, sprint drills, MB Throws)

Accel Work: 480
4 x 4 x 30yds, walkback recovery imbetween reps, 5min imbetween sets

MB Throws – 5 x BLF, 5 x OHB, 5 x Jerk Throws, 5 x Snatch Throws

Pause Squats – 3 x 5 w/ 185
Incline DB Press – 40’s x 8, 60’s x 6, 3 x 5 w/ 80’s
Wide Grip Pullups – 4 x 8

Tuesday, 4-13-10

Warmup (light jog, activation drills, hip mobility, dynamic stretch)

Extensive Tempo: 1300yds

100-100-100
100-200-100
100-100-100
100-100-100

MB Core Work

Wednesday, 4-15-10

Warmup (dynamic stretch, hip mobility, activation work, sprint drills)

Speed Endurance: 1000m
5 x 200m, 3-5min recovery, light accel from standing start, 85-90% (27.9, 28.4, 28.9, 29.2, 30.9)

DB Lunges – 20’s x 6, 40’s x 6, 55’s x 6
Incline DB Press – 40’s x 8, 60’s x 6, 3 x 5 w/ 75’s
Reverse Leg Press – 4 x 8, 110-150lbs
Weighted Neutral Grip Chins – 3 x 6, 25lbs

Speed Endurance was death after doing 5, but I guess I could consider it as intensive tempo?

Thursday, 4-15-10
OFF

Friday, 4-16-10

Warmup (5min jog on treadmill, hip mobility)

DB Jump Squats - 8 x 8, 15lb DB’s
Bench - 135 x 5, 185 x 5, 205 x 3, 3 x 5 w/ 230
DB Lunges - 3 x 8 w/ 40lb DB’s
Chinups and Pullups - 4 x 8

Hotel workout today…

Saturday, 4-17-10

Warmup (5min walk on treadmill, hip mobility, dynamic stretch)

BB Circuit: 6x, 25lb DB’s
A). Arnold Press - x 10
B). Hammer Curls - x 10
C). Skull Crushers - x 10
Landmines - 3 x 10

Lot’s of walking around for my cardio.

Monday, 4-19-10

Warmup (1 lap jog, dynamic flexibility, hurdle mobility, hip mobility, sprint drills, MB Throws)

Accel Work: 360yds on track
2 x 3 x 30yds, resisted w/ 25lb sled
2 x 3 x 30yds, unresisted

MB Throws - 10 x Snatch Throws, 10 x Push Press Throws

Power clean - 5 x 3, 185
Back Squat - 135 x 5, 225 x 5, 275 x 3, 3 x 5 w/ 315
Incline DB Press - 50’s x 6, 3 x 5 w/ 80’s
Reverse Leg Press - 2 x 8, 130lbs

Rained hard this weekend so I didn’t have access to any dry grass.

Tuesday, 4-20-10

Warmup (light jog, dynamic flexibility, static stretch)

Extensive Tempo: 1400yds
100-100-100
100-200-100
100-200-100
100-100-100

BB Circuit: 6x w/ 22.5lb DB’s
A). Arnold Press - 10x
B). Overhead Tricep Extension - 10x
C). Hammer Curls - 10x
Landmines - 4 x 10
ABS ~ 100

My legs were pretty fatigued from yesterday’s session. They feel better now after tempo running.

Wednesday, 4-21-10

Warmup (1 Lap Jog, Activation Work, hip mobility, hurdle mobility, sprint drills)

SE Work:
3 x 200m@90-95%, 5min recoveries.

DB Lunges - 4 x 8, 45’s
Bench - 135 x 5, 185 x 5, 225 x 9

Did the 200’s from a standing start today and timed myself. Ran 26.85, 27.5, 28.1. Probably should have done up to 10min recoveries instead of 5. I’m going to start doing 150’s next week.

Thursday, 4-22-10

Warmup (light jog, hip mobility)

Extensive Tempo:
100-100-100
100-200-100
100-200-100
100-100-100

BB Circuit: 6x w/ 25lb DB’s
A). Arnold Press - 10x
B). Overhead Tricep Extension - 10x
C). Hammer Curls - 10x

ABS ~ 100

Friday, 4-23-10
OFF

Saturday, 4-24-10

Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills, MB Throws)

Accel Work: 380yds, track, majority were done from roll-in start
10yds(1.72), 20yds (2.66)
3 x 3 x 30yds (3.72, 3pt fastest)
2 x 40yds from 3pt (4.81 fastest)

MB Throws - 5 x OHB, 10 x Snatch Throw, 10 x Push Press Throw

Felt kind’ve tight and wasn’t the freshest as I could’ve been. Here are some videos to show. Form still isn’t as great as it could be, but I’ve made some improvements since I started paying attention to technique.
http://www.youtube.com/watch?v=SJ7DurZWaUY
http://www.youtube.com/watch?v=wpIJhR9TI6Q

Sunday, 4-24-10

Warmup (1 Lap Jog, hip mobility, dynamic stretch)

Hurdle Mobility: 10 x (side, forward, Hi-Lo, hamstring, etc)

Extensive Tempo: 1200yds
100-100-100
100-100-100
100-100-100
100-100-100

Front Planks - 2 x 30sec
Side Planks - 2 x 30sec

Monday, 4-26-10

Warmup (1 Lap jog, dynamic stretch, hip mobility, activation work, hip mobility, sprint drills, MB Throws)

Accel Work: 380, track w/ flats
3 x 3 x 30yds, 5-6min imbetween sets
2 x 2 x 50yds, 6-7min imbetween sets

MB Throws - 10 x Step-up Throws, 5 x Snatch Throws, 5 x Push Press Throws

Power clean - 135 x 3, 155 x 3, 185 x 3, 185 x 3, 195 x 2, 195 x 2
Back Squat - 135 x 5, 225 x 5, 275 x 1, 315 x 3, 345 x 2
Bench - 135 x 5, 185 x 5, 205 x 1, 225 x 3, 235 x 2, 235 x 2
Reverse Leg Press - 3 x 6, 150-170lbs
Chinups/Pullups - 4 x 8

Sprints felt fast today, but I’m still as sharp as I need to be after 30yds. My strength isn’t as good as it used to be. My spotter said my depth was at least 2" below parallel, but I still wasn’t able to lift 345 very easily.

Tuesday, 4-27-10

Warmup (light jog, hip mobility, dynamic stretch)

Extensive Tempo: 1200
100-100-100
100-100-100
100-100-100
100-100-100

BB Circuit: 5x
A). Arnold Press - x 10
B). French Press - x 10
C). Hammer Curl - x 10

Plank/Side Plank - 2 x 30sec
Abs~100

Looking forwrad to the 150’s tomorrow.

Wednesday, 4-28-10

Warmup (1 Lap jog, hip mobility, dynamic stretch, hurdle mobility, sprint drills)

SE: 900m
6 x 150m, 5min recovery, 17.75, 18.31, 18.75, 19.31, 19.72, 19.22

DB Lunges - BW x 8, 20’s x 8, 40’s x 8, 40’s x 8
Incline - 135 x 5, 3 x 6 w/ 185

Front/Side Planks - 2 x 30sec

Tough business out at the track today. Self handtimed myself on all of these and running in flats.

Good work!!!

Thursday, 4-29-10

Warmup (light jog, hip mobility, dynamic stretch)

Extensive Tempo: 1200
100-100-100
100-100-100
100-100-100
100-100-100

BB Circuit: 5x, 27.5lb DB’s
A). Arnold Press - x 10
B). French Press - x 10
C). Hammer Curl - x 10

Plank/Side Plank - 2 x 30sec
Abs~100

Friday, 4-30-10

Warmup (1 Lap jog, activation work, dynamic flexibility, hip mobility, hurdle mobility, MB Throws, 2 x 10yds)

Accel Work: 380, track w/ flats
3 x 3 x 30yds, 5-6min imbetween sets
2 x 2 x 50yds, 6-7min imbetween sets

MB Throws w/ 12lb ball: 5 x OHB (15.5yd best), 5 x BLF (14yd best), 5 x Snatch Throw, 5 x Push Press Throw

Back Squats - 135 x 5, 225 x 5, 275 x 3, 3 x 5 w/ 315
Bench - 135 x 5, 185 x 3, 225 x 1, 245 x 4

Had to cut the workout short today because of a meeting I had to be at. I decided to start using the 12lb MB instead of the 8lb. I’m able to throw the 12lb MB a lot farther than when I first started doing MB Throws. I was only able to do a 12yd OHB, and now I’m up to 15.

Monday, 5-3-10

DELOAD WEEK

Warmup (1 Lap jog, hip mobility, hurdle mobility, activation work, sprint drills, MB Throws, 2 x 10yds)

Accel Work: 190
3 x 30yds
2 x 50yds

MB Throws w/ 8lb - 5 x Snatch Throw, 5 x Push Press Throw

Back Squats - 135 x 5, 185 x 5, 3 x 5 w/ 225
Bench - 135 x 5, 3 x 5 w/ 185

Tuesday, 5-4-10
OFF

Wednesday, 5-5-10
OFF

Thursday, 5-6-10

Warmup (1 Lap Jog, hip mobility, activation work)

Hurdle Mobility - 10 x 8 Hurdles (lateral, hamstring, forward)

Extensive Tempo: 600yds
100-100-100
100-100-100

BB Circuit: 6x, 22.5lb DB’s
A). Arnold Press - x 10
B). French Press - x 10
C). Hammer Curl - x 10

Front/Side Planks - 2 x 30sec
ABS ~ 100

I haven’t been feeling the greatest lately with the weather changes. I’ve slept 10hrs per night every day this week, and still feel tired.

Friday, 5-7-10

Warmup (1 Lap Jog, hip mobility, hurdle mobility, activation work, sprint drills)

Accel Work:190
3 x 30yds
2 x 50yds

Back Squats - 135 x 8, 185 x 5, 225 x 5, 275 x 3, 315 x 1
Bench - 135 x 5, 155 x 5, 185 x 3, 225 x 1, 245 x 1
Pullup/Chinups - 4 x 8

Saturday, 5-8-10

Bootcamp competition stuff for my job, mainly low intensity conditioning.

Sunday, 5-9-10

Extended Warmup (1 Lap Jog, hip mobility, static stretch)

Hurdle Mobility - 8 x 8 Hurdles (side, skip, Hi-lo, etc)
Extensive Tempo - 2 x 6 x 60yds

BB Circuit: 8x
1). DB Lateral Raises - 10 x, 15’s
2). Rope Tricep Pressdown - 10 x, 42.5
3). EZ Bar Curls - 10 x, 40lbs

Front/Side Planks - 1 x 30sec
ABS ~ 150

This is the end of the deload week.

Testing Day 1, Monday 5-10-10

Sprints:
20yds - 2.63
30yds - 3.72
40yds - 4.75

MB Throws:
8lb OHB - 19yds
8lb BLF - 16yds
12lb OHB - 15.5yds
12lb BLF - 14yds

I’ve made some progress with the sprints, earlier this year I was running in the 4.9’s. Still not satisfied since I was running in the 4.5-4.6 range before my injury. I have made some progress with the MB throws as well, I was only throwing 17-18 with the 8lb earlier this year. I’m hoping I will break the 20yd mark when I get stronger with the OLs.

Thursday, 5-13-10

Warmup (1 Lap jog, hip mobility, hurdle mobility, sprint drills)

Intensive Tempo: 1000m
5 x 200m@32sec, 5min rest

Upper weights:
Bench - 135 x 5, 155 x 5, 205 x 2, 235 x 2, 205 x 6
Neutral Grip Chins - 3 x 8
Incline DB Press - 2 x 10
T-Bar Rows - 2 x 10

Next couple of months my training will look like this:

Monday:
Intensive Tempo - 5-6 x 200m or 3-4 300m
Upper Weights

Tuesday:
Accel - 300-500m total, MB Throws
Lower Weights

Wednesday:
Extensive Tempo, GS, Core, BB work

Thursday:
Intensive Tempo - 6 x 150m
Upper Weights

Friday: Same as Tuesday
Accel - 300-500m total, MB Throws
Lower Weights

This is just a basic setup, nothing too specific.