Full dynamic warmup
25x80m (rest until 120bpm)
28:30
(barefoot)
10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 8:03
Monday, June 22, 2009
Thursday, June 18, 2009
Track/Tempo
Full dynamic warmup
4x30m accelerations
4x30m (2 min RI)
10x60m (rest until 120bpm)
(barefoot)
4x30m accelerations
4x30m (2 min RI)
10x60m (rest until 120bpm)
(barefoot)
Monday, June 15, 2009
Lift
Full dynamic warmup
A. 45° 1-2 Cut - 6x3
B. Depth Jumps - 10x4 @ 18"
C1. Front Squat - 2x6 @ 205
C2. Pullups - 2x2 @ BW+45
D1. Stability Ball DB Press - 18,12 @ 2x70
D2. Chest-Supported Row - 2x12 @ 45
A. 45° 1-2 Cut - 6x3
B. Depth Jumps - 10x4 @ 18"
C1. Front Squat - 2x6 @ 205
C2. Pullups - 2x2 @ BW+45
D1. Stability Ball DB Press - 18,12 @ 2x70
D2. Chest-Supported Row - 2x12 @ 45
Saturday, June 13, 2009
Track/Lift/Ultimate
Full dynamic warmup
4x30m Accelerations
8x10m (1 min RI)
4x20m (2 min RI)
A1. Front Squat - 5x2 @ 205
A2. Pullups - 5x2 @ BW
B1. Decline Bench Press - 2 @ 235, 3x2 @ 185
B2. Face Pull - 3x10 @ 115
Full dynamic warmup
2 hours Ultimate practice
4x30m Accelerations
8x10m (1 min RI)
4x20m (2 min RI)
A1. Front Squat - 5x2 @ 205
A2. Pullups - 5x2 @ BW
B1. Decline Bench Press - 2 @ 235, 3x2 @ 185
B2. Face Pull - 3x10 @ 115
Full dynamic warmup
2 hours Ultimate practice
Thursday, June 11, 2009
Lift
Full dynamic warmup
A. 1-2 Cut -6x3
B. Lateral Cone Jumps - 4x(6/side))
C1. Front Squat - 2x5 @ 225
C2. Pullups -2x6 @ BW
D1. DB Bench - 2x10 @ 2x80
D2. Cable Row - 2x10 @ 150
A. 1-2 Cut -6x3
B. Lateral Cone Jumps - 4x(6/side))
C1. Front Squat - 2x5 @ 225
C2. Pullups -2x6 @ BW
D1. DB Bench - 2x10 @ 2x80
D2. Cable Row - 2x10 @ 150
Tuesday, June 9, 2009
Tempo/BW Circuit
Full dynamic warmup
25x80m (rest until 120bpm)
30:27
(barefoot)
10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 7:52
25x80m (rest until 120bpm)
30:27
(barefoot)
10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 7:52
Monday, June 8, 2009
Lift
Full dynamic warmup
A. 45° 1-2 Cut - 6x3
B. Depth Jumps - 4x5 @ 12"
C1. Front Squat - 5x1 @ 265
C2. Pullups - 4x2 @ BW+35
D1. Incline 1-Arm DB Press - 2x2x6 @ 75
D2. Chest-Supported Row - 2x8 @ 55
A. 45° 1-2 Cut - 6x3
B. Depth Jumps - 4x5 @ 12"
C1. Front Squat - 5x1 @ 265
C2. Pullups - 4x2 @ BW+35
D1. Incline 1-Arm DB Press - 2x2x6 @ 75
D2. Chest-Supported Row - 2x8 @ 55
Sunday, June 7, 2009
Saturday, June 6, 2009
Track/Lift/Ultimate
Full dynamic warmup
4x30m Accelerations
10x10m (1 min RI)
6x20m (2 min RI)
A1. Front Squat - 5x2 @ 225
A2. Pullups - 5x2 @ BW
B1. Decline Bench Press - 4x2 @ 225
B2. Face Pull - 3x10 @ 110
Full dynamic warmup
2.5 hours Ultimate practices
10x(10 burpees + 70yd)
4x30m Accelerations
10x10m (1 min RI)
6x20m (2 min RI)
A1. Front Squat - 5x2 @ 225
A2. Pullups - 5x2 @ BW
B1. Decline Bench Press - 4x2 @ 225
B2. Face Pull - 3x10 @ 110
Full dynamic warmup
2.5 hours Ultimate practices
10x(10 burpees + 70yd)
Friday, June 5, 2009
Tempo/BW Circuit
Full dynamic warmup
25x80m (rest until 120bpm)
32:54
(barefoot)
10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 8:04
25x80m (rest until 120bpm)
32:54
(barefoot)
10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 8:04
Thursday, June 4, 2009
Lift
Full dynamic warmup
A. 1-2 Cut -6x3
B. Lateral Cone Jumps - 4x(6/side))
C1. Front Squat - 3x3 @ 245
C2. Pullups -7,5,5 @ BW
D1. 1-Arm DB Bench - 2x2x5 @ 90
D2. Cable Row - 2x10 @ 150
A. 1-2 Cut -6x3
B. Lateral Cone Jumps - 4x(6/side))
C1. Front Squat - 3x3 @ 245
C2. Pullups -7,5,5 @ BW
D1. 1-Arm DB Bench - 2x2x5 @ 90
D2. Cable Row - 2x10 @ 150
Wednesday, June 3, 2009
Tuesday, June 2, 2009
Monday, June 1, 2009
Lift
Full dynamic warmup
A. Falling Starts - 6x10m
B. Rim Jumps - 4x6
C1. Front Squat - 5x1 @ 255
C2. Pullups - 4x2 @ BW+25
D1. Incline 1-Arm DB Press - 2x3x8 @ 70
D2. Chest-Supported Row - 3x8 @ 50
A. Falling Starts - 6x10m
B. Rim Jumps - 4x6
C1. Front Squat - 5x1 @ 255
C2. Pullups - 4x2 @ BW+25
D1. Incline 1-Arm DB Press - 2x3x8 @ 70
D2. Chest-Supported Row - 3x8 @ 50
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