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.