Warmup (Jog, hip mobility drills, sprint drills, buildups)
5 x 60m, 6min recovery
Hang Clean: 95 x 2, 135 x 2, 135 x 3, 140 x 2, 155 x 2, 155 x 2
Incline Bench: 135 x 5, 135 x 5, 155 x 3, 175 x 5
Lunge Jumps: 4 x 10, 30lb DBs
Step-ups: 4 x 10, 40lb DBs
RDLs(mimiced the pull of a PC): BW x 12, Bar x 12, 65 x 12, 85 x 12
Overhead Russian Twists: 3 x 10
Good session today. My erector spinae are starting to get tight again though. I’m hoping to get a deep massage tomorrow.
GS Warmup
Waterloo: x 15
Pedestal: x 15
Full ROM plate raises: 3 x 10
Hanging Lateral raises: 3 x 8
Skull Crushers: 3 x 10
BB Curls: 3 x 8
Ab Wheel: 2 x 10
I got some massage today, but I don’t think he got near deep enough because I don’t feel any different looser. I even told him to stick an elbow in me and get as deep as possible but he kept trying to convince me that he could get deeper with this palm. There goes $30…
Warmup (Jog, hip mobility drills, sprint drills, buildups)
Ladders: 3 x (10yds, 20yds, 30yds), 3min rest
MT (Bomb): 5 x
MJ (Rudiment Series B): 2 x 30yds
Hang Clean: 6 x 3, 135lbs
Incline DB Press: 45s x 5, 55s x 5, 65s x 5
Lateral DB Squat(Static-Dynamic 3sec): 40 x 5, 55 x 5, 65 x 5, 75 x 5, 85 x 5
Jump Squat: 8 x, 40lb DBs
Toe Risers(Negative Only): 3 x 10
Standing Russian Twist: 3 x 10
Solid workout today. I did feel a little tight in the warmups even after getting massage yesterday. I’m getting better at doing the hang cleans, and starting to throw the Med Ball farther.
Extra Long Warmup (Jog, hip mobility drills, sprint drills, buildups)
Alactic:
2 x 80m
2 x 100m
1 x 120m
All with 4-5min recoveries
This is the first SE session I’ve had in a while. My glutes and hammies were on fire afterwards. I had a very consistent and solid week of training, and I hope for every week to be like this from now on until camp starts. However, I’m getting all four of my wisdom teeth cut out Monday so it will probably be a while before I get back to training AGAIN!
I got the wisdom teeth removed today, and the surgeon said that I should take this whole week off. 
At least I still have plenty of weeks to train when I recover.
Warmup (Jog, hip mobility drills, sprint drills, buildups)
Ladders: 4 x (20yds, 30yds, 40yds) 4min rest
MT (Bomb): 5 x
Hang Clean: 5 x 2, 155
Bench: 135 x 5, 155 x 5, 185 x 4, 205 x 3
Squat: 135 x 10, 155 x 10, 175 x 10, 185 x 10
GHR: 2 x 10
Leg Curl: 2 x 8
Calf Raises: 3 x 12
Seated Russian Twist: 3 x 10
This workout didn’t go too well. I had done some rock climbing yesterday and my hands got calloused up to where my grip suffered. It also had to be the hottest day ever. I definitely shouldn’t had done this during mid-day.
6 weeks left
Warmup (Jog, hip mobility drills, sprint drills, buildups, quick-foot drills, med ball throws)
Ladders: 4 x (20yds, 30yds, 40yds) 4min rest
MJ (Rudiment Series B): 2 x 30yds
MT (Bomb): 3 x
Hang Clean: 3 x 3 w/ 135, 3 x 3 w/ 155
Squat: 135 x 10, 155 x 10, 175 x 10, 195 x 10
Bench: 135 x 5, 155 x 5, 185 x 4, 205 x 3, 225 x 4
T-Bar Rows: 3 x 8
Woke up, took some L-tyrosine and ate breakfast, then 3hrs later I worked out and escaped the 100+ degree temperature. My Hang Clean technique has been weird lately. I’m struggling with the little weight I’m doing all of a sudden. It wasn’t like this 2 weeks ago.
Dynamic Warmup
Tempo Running: 900
100-100-100
100-100-100
100-100-100
Pillar: x 10
Pedestal: x 10
Military Press: 3 x 10, 30lb DB’s
Lean Aways Lateral Raise: 2 x 10
Rope Tricep Pressdown: 3 x 8
Skull Crusher: 3 x 10
Hammer Curl: 3 x 10
Incline DB Curl: 3 x max reps
Ab Roller: 3 x 10
Weight:173
I’ve started tempo running since the season is upcoming.
Warmup (Jog, hip mobility drills, sprint drills, buildups, quick-foot drills, etc.)
3 x 60yds, 6min recovery. Left hamstring/glute started tightening up so I stopped early.
Hang Cleans: 135 x 3, 135 x 3, 155 x 3, 155 x 3
Incline Bench: 135 x 5, 155 x 5, 185 x 5
Cable Crossover: 2 x 15
High Step-ups: 3 x 10, 40lb DB’s
Split Jumps: 3 x 10, 40lb DB’s
Pullups: 1 x 10, 1 x 5
Russian Twists: 3 x 10
The 60’s felt very fast today. I wish I would’ve had someone timing me. My left ham/glute feels stiff all of a sudden. I may have to consider getting some ART soon.
Warmup (600yd jog, Sprint drills, leg swings, buildups, Med Ball throws)
Ladders: 3 x (10yds, 10yds, 20yds, 20yds), 3min recovery
MJ (Rudiment): 1 x 20yds
Hang Cleans: 3 x 3 w/ 135, 155 x 3, 160 x 3, 165 x 3
Bench: 135 x 5, 155 x 5, 185 x 4, 205 x 3, 235 x 2
Lateral DB Squat: 60 x 5, 70 x 5, 80 x 5
Jump Squat w/ DB: 8 x, 40lb DBs
Toe Risers (Negative): 2 x 12
Seated Russian Twist: 4 x 10
It was a pleasant 78 degrees outside, which is not normal here. I only did distances up to 20yds because my left ham/glute was still a little tight. The rudiment hops torched my quads and glutes. Then I found the reason why my hang clean has been so weird. It’s because my erector spinae are so tight that I’m basically standing straight up throughout the whole entire lift. Now that they were loose, I was able to have a better ROM through the lift.
Warmup (static stretch, hip mobility, sprint drills)
Tempo Running: 900
100-100-100
100-100-100
100-100-100
30sec imbetween reps, 3min imbetween sets. Each rep was ran in 14-16 seconds.
Pedestal: x 10
Pillar: x 10
Front Raises: 3 x 8
Prone Incline Lateral Raises: 3 x 10
Skull Crusher: 3 x 12
Tricep Rope Pressdown: 3 x 10
Standing Cable Curl: 3 x 10
CG EZ bar curl: 3 x 10
Good week of training. I’m using next week as a deload week. I probably won’t be able to train as much since I’m going on a vacation with my family to South Padre Island. I’ll try to do some sprints on the beach and hopefully the hotel has a good fitness facility.
Warmup (400yd jog, sprint drills, buildups, MB throws)
Ladders: 3 x (20yds, 30yds, 40yds), 4min recovery
MJ (Rudiment): 1 x 20yds
MT (Bomb): 3 x
Hang Clean: 135 x 3, 155 x 3, 160 x 3, 175 x 3, 185 x 1
Bench: 135 x 5, 185 x 3, 205 x 2, 3 x 3 w/ 225 done with 3 second Isometric hold at top position
Squat: 135 x 6, 155 x 6, 185 x 6, 205 x 10
Negative Toe Risers: 3 x 10
Seated Russian Twist: 4 x 10
I’ve been using a 12lb MB this whole time but now I’m going to switch to an 8lb MB and focus more on making my throws out to 30yds. This will probably be the only workout I will have this week because I’m going on vacation to South Padre Island. Hopefully I can find time to run sprints on the beach and do some General Strength circuits. This is supposed to be my deload week so rest is important this week.
4 weeks left
Warmup (jog, dynamic stretch, sprint drills, MB throws, buildups)
Speed Work: 300yds
3 x 20yds
6 x 40yds
All with full recovery
MJ (Rudiment Series B): 2 x 30yds
MT (Bomb): 4 x using the 8lb
Hang Cleans: 135 x 3, 155 x 3, 175 x 3, 180 x 2, 185 x 2
Bench: 135 x 5, 155 x 5, 185 x 3, 205 x 3, 3 x 3 w/ 230, using 5 sec ISO holds at top.
Squat: 135 x 5, 155 x 5, 185 x 5, 205 x 5, 225 x 10
Negative Toe Risers: 3 x 10
Russian Twists: 4 x 10
I forgot my track spikes at home, so I did the speed work in flats. I’m surprised that I wasn’t able to throw the 8lb MB much farther than the 12lb. I still don’t feel like I’m exerting as much force as I could be. Squats are still extremely light, but I’ve worked my way up to 225 since I started back squatting again.
Any advice on ZMA bro?? Its gonna be my first time taking it tonight. Im kind of freaked out about whats gonna happen in my dreams after reading the reviews lol.
Whats your take on it bro?
I’ve been taking ZMA for quite a while now. I haven’t noticed much from it. I have noticed that it feels easier to wake up. I’m not sure if I’ve noticed any improvements in my workouts or not though.
I wouldn’t put too much stock in wondering about what ZMA will do to your dreams. Let me know what you think of it.
Warmup (jog, dynamic stretch, sprint drills)
Tempo Running: 900
100-100-100
100-100-100
100-100-100
Pillar: x 10
Pedestal: x 10
Chin-ups: 1 x 10, 1 x 8
Incline DB reverse flyes: 3 x 10
Front Plate Raises: 3 x 10
Rope Tricep Pressdown: 3 x 10
Skull Crusher: 2 x 10
Rope Cable Curl: 3 x 10
Incline DB Curl: 2 x 10
Feeling a bit tired lately. Going to try to start some Hurdle Hops tomorrow.
Warmup (jog, dynamic stretch, Sprint drills, buildups)
Speed Work: 300
5 x 60yds, 6min
Hurdle Hops: 5 x 5, 8’ spacing. 30"
Incline Bench: 135 x 6, 155 x 6, 185 x 6
Decline Cable Crossover: 3 x 10
Leg Complex: 3 x 8
1.) Reverse Lunge Jumps
2.) High Step-ups
3.) Lunge Goodmornings
Russian Twists: 3 x 10
Weight: 173-176 consistent
I like the hurdle hops today, It was very easy only using 30" hurdles. I’m hoping to use them instead of Rudiment hops from now on! I’m also steadily putting on the weight.
Warmup (jog, dynamic stretch, sprint drills, meb ball throws, buildups)
Ladders: 4 x (20yds, 30yds, 40yds) walkback recovery imbetween reps, 4min imbetween sets. Skipped last 40yd because I started to feel tight.
MJ (Rudiment): 1 x 20yds
MT (Bomb): 3 x
Hang clean: 135 x 3, 155 x 3, 165 x 3, 175 x 3, 185 x 0
Bench: 135 x 5, 155 x 5, 185 x 3, 215 x 1, 3 x 3 w/ 235, 5sec ISO hold at top
High Box Step-up: 45s x 5, 55s x 5, 65s x 5
Negative Toe risers: 2 x 10
Russian Twists: 3 x 10
Warmup (Dynamic stretch, Static stretch, sprint drills)
Tempo Running: 1200yds
100-100-100
100-100-100
100-100-100
100-100-100
Times were imbetween 13.9 and 16.2 (last run)
Pillar: x 10
Pedestal x 10
Front Plate Raises: 3 x 10, 35lb plate
Lateral Raises: 3 x 10
Skull Crushers: 3 x 12
Tricep Pressdown: 3 x 8
CG EZ bar curl: 3 x 10
Rope Cable Curls: 3 x 8
The tempo running could be considered intensive. I’m going to make 1200yds of tempo the minimum for the next 2 weeks, then I’ll bump it up to 1500yds hopefully.
3 weeks left
Warmup (jog, hip mobility drills, light static stretch, sprint drills, buildups)
Sled sprints w/ 25lb plate:
2 x 20yds
2 x 30yds
Regular Sprint work:
1 x 20yds
1 x 30yds
2 x 40yds
MJ (Trek): 1 x 20yds
MT (Bomb): 3 x
Hang Cleans: 135 x 3, 155 x 3, 165 x 3, 175 x 2
Bench Press: 135 x 5, 155 x 5, 185 x 3, 220 x 1, 3 x 3 w/ 240 using 5sec ISO holds at top.
Squat: 135 x 6, 155 x 6, 185 x 6, 205 x 3. Back/pelvis started to feel weird.
Russian Twist: 3 x 10, 25lb plate
Lousy day for squats and hang cleans. My back is feeling locked up again. I also have a cold right now unfortunately. I just hope I can perform my best 3 weeks from now.