Goodluck with your training, you should take a look at Jim Schmitz training manual - very nice guy.
Week 2
Tuesday:
Mod Warmup
Jump Circuit x10
Bike Tempo 2x7x45/15
Abs x100
Wednesday: 270
Warmup W+Stiff jumps 2x10
3x30hills+3x60 blks
Height+Ohb+Hop ohb x4
Squat+SLJ x2 3x3x365
Bench 3x3x245 255 275
Hypers 2x10
Forgot to complex the jumps will move them to Friday. Def can felt the effects of the unload week - I had to change things around because of weather.
Thursday:
Mb throws x300
Mod Warmup
Mb throws x300
Bike Tempo 2x7x45/15
Abs x100
Friday: 510
Warmup A+Stair jumps 2x15
2x30 blks
180-150-120
Power snatch 4x2
Db Jump squat 3x5x20
Miltary press 3x5
Week 3
Monday:
Mod Warmup
Bike Tempo 2x10x30/30
Iso abs 2x30sec
Tuesday: 270
Warmup W+Stiff jumps 2x10
3x30hills+3x60 blks
Height+Ohb+Hop ohb x4
Squat+SLJ x2 3x3 315 335 335
Bench 3x3 255-275-295
W chinups 3x5
Kept the squat light today (Knees/Back).
Thursday: 420
Warmup A+Stair jumps 2x15
4x30blks
2x150
Miltary press 3x5
Pullups 3x10
Pull thrus 3x10
Dropped snatches and jump squats.
Friday:
Mod Warmup
Pillar x10
Yolanda x10
Bike Tempo 7x45/15
Week 4
Monday: 210
Warmup W+Stiff jumps 2x10
3x30hills+2x60 blks
Height+Ohb+Hop ohb x3
Squat 3x3x315-335-365
W chinups 3x5
Bench 3x3x275
Took the 60’s down to 2 instead of 3 because my body wasn’t feeling the weather.
Tuesday:
Mod Warmup
Bike Tempo 2x8x45/15
Abs x200
Thursday: 420
Warmup A+Stair jumps 2x15
4x30blks
2x150
1a: Db Jump squat 3x5x20
1b: Power snatch 3x2
Pull thru 3x10
Bench 2x2
Rows 3x8
How are your times looking?
Haven’t done any timing because the weather hasn’t been great - wouldn’t be smart to time and risk injury/destroying my confidence with a bad time. I should be able to race next weekend.
I hear that. I havent timed yet either. what meet will you be running?
Friday:
Mod Warmup
Tread Tempo - Rest 30sec
7.0 mph
7.0 mph
7.5 mph
8.0 mph
8.5 mph
9.0 mph
9.5 mph
10.0 mph
9.0 mph
8.0 mph
Rest 3-4mins
10mph
10mph
10mph
10mph
Incline walk 6-10mins
Abs x200
Monday: 240
Warmup W+Stiff jumps 2x15
4x30 blks+1x120
Squat 2x3
W chinups 3x5
Rdl 2x7
Bench 3x3x275
Either in MN or VA - it’s been almost 2years!!!
Tuesday:
Mod Warmup+Abs x100
Abs x100
Tread 2x5x30on/60off
Wednesday: 180
Warmup A
3x30hills+3x30blks
1a: Db Jump squat 3x5x20
1b: Power snatch 3x2
Bench 2x2
Rows 3x8
Thur: REST
Fri:
Warmup S
Height/Ohb/Blf x3
Donkey stiffness jumps 2x15
Looking towards kicking off GPP June 24. See you guys then.
Beast Mode:
what sport foosball?
Track/General Health.