Punch The Clock

Training Training Logs
141

9-16-15

CL/S,NW,BE,MJ,AL

Stationary Bike, 45 min HR 120-130, RPM 110
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 2x5 135 lbs
Barbell Curl 2x5 60 lbs
Ab Wheel 2x5
Pullup 2x5 20 lbs
Trap Bar Deadlift 2x5 185 lbs

Speed, Plyos, Tumbling

Vol:4000

142

9-17-15

S,NW,MJ,AL,BE

Speed, Tumbling, Plyos

Stationary Bike, 45 min, 5 min 120-130 bpm 110 rpms, 5 min intervals 30 sec on/ 30 sec off, up to 177 BPM, 35 min, HR 120-130 RPM 110
Stretch, Mobility, Prehab, Soft Tissue
Ab Wheel 2x8
Barbell Curl 2x8x60 lbs
Trap Bar Deadlift 2x5x185 lbs
Incline Press 2x8x145 lbs
Pullup 2x8x20 lbs

Vol:5450

143

9-18-15

S,W,MJ,BE

Stationary Bike, 45 min, HR 120-130
Stretch, Mobility, Soft Tissue, Prehab
Trap Bar Deadlift 2x5x185 lbs
Incline Press 2x8x145 lbs
Pullup 2x8x20 lbs
Ab Wheel 2x8
Barbell Curl 2x8x60 lbs

Plyos, Speed, Tumbling

Vol:5450

9-19-15

S,W,BE

Stationary Bike, 45 min, 120-130 BPM
Stretch, Mobility, Prehab, Soft Tissue
Incline Press 145x5, 155x8
Pullup 20x5, 30x6
Barbell Curl 60x5 60x8
Trap Bar Deadlift 2x5x185
Ab Wheel 5,8

Speed, Plyo, Tumbling

Vol: 4875

144

9-20-15

CL,W,NT,MJ,F,AL,BE

Stationary Bike, 45min, HR 140-150
SMPS
Trap Bar DL 2x5x185
Pullup 2x5x25
Incline Press 2x5x155
Barbell Curl 2x5x60
Ab Wheel 2x5

Plyos,Tumbling,Speed

Vol: 4250

145

9-21-15
S,W,MJ,AL,GI

Plyos, Tumbling, Speed
Stationary Bike, 45 min, HR 140-150, RPM 110
Incline Press 2x5x155
Pullup 2x5x25
Barbell Curl 2x5x60
Ab Wheel 2x5
Trap Bar DL 2x5x185

Vol:4250

146

9-22-15

S,W,BE,NT

Stationary Bike, 45 min, Level 7, HR 140-150, RPM 110, Cal 436
Incline Press 2x5x155
Pullup 2x5x25
Ab Wheel 2x5
Barbell Curl 2x5x60
Trap Bar DL 2x5x185

Tumbling, Speed, Plyos

Vol:4250

147

9-23-15

S,NW,AL,MJ,BS,A,JI,BE,GI

Plyos,Speed,Tumbling

Stationary Bike, 45 min, Level 7,6, HR 140-150, RPM 110,Cal:419
Trap Bar DL 2x5x185
Pullup 2x5x25
Incline Press 2x5x155
Barbell Curl 2x5x60
Ab Wheel 2x5
PMSS

Vol:4250

148

9-24-15

S,W,MJ,AL,BE

Stationary Bike, 45 minutes, level 8,7, HR 140-150, RPM 110, Cal:461
PMSS
Trap Bar DL 2x5x185
Barbell Curl 2x5x60
Incline Press 2x5x175
Pullup 2x5x25
Ab Wheel 2x5

Vol:4250

9-25-15

W,S,BE,GS,MJ,AL

Stationary Bike, 45 min, Level 8,9, HR 140-150, RPM 110, Cal: 480
Trap Bar DL: 2x5x185
Barbell Curl: 2x5x60
Incline Press 2x5x155
Pullup 2x5x25
Ab Wheel 2x5

Vol: 4250

149

9-26-15

S,NW,WS,MJ,AL,BS,TV

Stationary Bike, 45 min HR 140-150, RPM 110
Leg Press 2x5x190
Machine Incline 2x5x160
DB Row 2x5x50
DB Curl 2x5x30
Swiss Ball Jacknife 2x5

600m Run

Vol:5100

9-27-15

CL,RN,NW,AL,BE,TV

Stationary Bike, 45 min, HR 120-130, RPM 110
Leg Press 2x5x190
Machine Incline 2x5x160
DB Row 2x5x50
DB Curl 2x5x30
Swiss Ball Jacknife 2x5

Vol:5100
WK Vol:

150

9-28-15

CL,S,W,MJ,BE

Stationary Bike, 45 min, Level 7,8 HR 140-150, RPM 110
PMSS
Trap Bar DL 2x5x185
Barbell Curl 2x5x60
Pullup 2x5x25
Ab Wheel 2x5
Incline Press 2x5x155

Vol:4250

151

9-29-15

S,W,GI,NI

Stationary Bike, 45 min, HR 140-150, RPM 110, Level 7,8 Cal: 448
Trap Bar DL 2x5x185
Barbell Curl 2x5x70
Incline Press 2x5x155
Pullup 2x5x25
Ab Wheel 2x5

Vol: 4350

152

9-30-15

S,W,WS,PI,AL

Stationary Bike, 45 min, HR 140-150, Level 8, RPM 110, Cal: 469
PMSS
Trap Bar Deadlift 2x5x195
Barbell Curl 2x5x70
Incline Press 2x5x155
Pullup 2x5x25
Ab Wheel 2x5

Vol: 4450

153

10-1-15

S,CL,NW,MJ,BE,AL,GI,A(fighting back well)

Tumbling, Plyos,Speed

Stationary Bike, 45 min, Level 9,8, RPM 110, HR 140-150, Cal: 484
PMSS
Incline Press 2x5x155
Pullup 2x5x25
Trap Bar DL 2x5x185
Barbell Curl 2x5x60
Ab Wheel 2x5

Vol: 4250

154

10-2-15

W,S,BE,GI(BIS)

Stationary Bike, 45 min, HR 140-150, Level 9,8, RPM 110, Cal: 491
PMSS
Trap Bar DL 2x5x185
Barbell Curl 2x5x60
Incline Press 2x5x155
Pullup 2x5x25
Ab wheel 2x5

Tempo Runs

Vol: 4250

10-3-15

W,WS,S,BE

Stationary Bike, 45 min, Level 8,9, RPM 110, HR 140-150, Cal: 484
PMSS
Trap Bar DL 2x5x185
Barbell Curl 2x5x60
Pullup 2x5x25
Incline Press 2x5x25
Ab Wheel 2x5

Vol:4250

155

10-4-15

S,W,X,WS,NT,NI,BE

Stationary Bike, 45 min, HR 120-140, RPM 110, Level 3, Cal: 328
PMSS
Trap Bar DL 2x5x185
Barbell Curl 2x5x60
Incline Press 2x5x155
Pullup 2x5x25
Ab Wheel 2x5

Vol: 4250

10-5-15

S,W,BE,MJ,AL

Speed, Plyos, Tumbling

Stationary Bike, 45 min, HR 140-150, RPM 110, Level 8,9, Cal: 475
PMSS
Incline Press 2x5x155
Pullup 2x5x25
Trap Bar DL 2x5x185
Barbell Curl 60x5, 70x5
Ab Wheel 2x5

Vol: 4300

156

10-6-15

S,W,BS,MJ

Stationary Bike, 45 min, HR 140-150
PMSS
Trap Bar DL 185x5, 195x5
Barbell Curl 2x5x60
Incline Press 2x5x155
Pullup 2x5x25
Ab Wheel 2x5

Vol: 4300

157

10-7-15

S,W,MJ,BE

Stationary Bike, 45 min, HR 140-150
PMSS
Ab Wheel 2x5
Incline Press 155x5, 165x5
Pullup 2x5x25
Trap Bar DL 2x5x185
Barbell Curl 60x5, 70x5

Vol: 4350

Goal: 6 minute mile

158

10-8-15

Goal: 6 minute mile

S,NW,MJ,AL,BE

Tempo Runs: 10x100m (17-20 sec, walk back recovery, 10 pushups after each rep. HR up to 183

Stationary Bike, 45 min, HR 140-150
PMSS
Ab Wheel 2x5
Trap Bar DL 2x5x185
Barbell Curl 2x5x60
Incline Press 2x5x155
Pullup 2x5x25

Vol: 4250

10-9-15

S,W,BE,OOS
Stationary Bike, 45 min, HR 140-150
PMSS
Incline Press 155x5, 165,5
Pullup 2x5x25
Trap Bar DL 2x5x185
Barbell Curl 60x5, 70x5
Barbell Rollout 2x5

Vol: 4350

159

10-10-15

Goal: 6 Minute Mile

S,NW,BS,BE

Stationary Bike, 45 min, HR 140-150
PMSS
Incline Press 2x5x155
Pullup 5x25, 5x30
Trap Bar DL 2x5x195
Barbell Curl 60x5,70x5
Ab Wheel 2x5

Plyos

Repeat Jump 3x10
Ski Jump 3x10
Vertical Jump 3x5
Pause Ski Jump 3x10
Broad Jump 3x10
10-Fold Jump 3x10

Genral Strength: Pedestal 1x5

Volume:4425

160

10-11-15

Goal: 6 minute mile

W+,S,BE,NT

Stationary Bike, 45 min, HR 140-150
PMSS
Incline Press 2x5x155
Pullup 2x5x25
Trap Bar DL 2x5x185
Barbell Curl 2x5x60
Ab Wheel 2x5

Vol:4250