Tuesday October 20, 2020
modified warmup today because of mild shin splints
Hill Sprints:
4 x 5 x 10m
walk back recovery between reps
Med Ball Throws:
Between the legs backwards: 3 x 4
Single Hop Throw: 2 x 4
Double Hop Throw: 2 x 4
Box Squats:
Up to 315 x 5
Board Press:
115 x 8
165 x 5
205 x 5
225 x 5
225 x 5
225 x 5
Inverted Rows:
3 x 14
Band Pull-aparts:
5 x 20
Friday October 23, 2020
500m jog and track warmup
Sprints:
30m x 5 (4.43s)
haven’t been able to match my speed before my 1 month hiatus
Back Squats:
115 x 5
205 x 5
255 x 5
295 x 5
315 x 5
Nordic Ham Curls:
3 x 3
Board Press:
115 x 5
165 x 5
205 x 5
225 x 5
245 x 2
225 x 4
Tuck Lever Rows:
4 x 6
finished with one length of farmer’s walks
Monday October 26, 2020
500m jog and track warmup
Sprints:
3 x 30m
3 x 40m falling starts
Box Squats:
115 x 5
205 x 5
255 x 5
295 x 5
295 x 5
295 x 5
Renegade Rows:
90 x 8
90 x 8
90 x 8
90 x 8 ea arm
Dips // DB RDLs:
12 // 60s x 10
12 // 60s x 10
12 // 60s x 10
Just trying to get a nice stretch with those light RDLs. Felt fast but weak today, a bit odd.
Wednesday October 28, 2020
800m jog and track warmup
Sprints:
30m x 5 (4.43 slow)
High Pogo Hops:
3 x 12
Bounding Broad Jumps, up hill:
3 x 5
Med Ball Throws:
Between the legs backwards 3 x 5
Med ball Ab work
3 sets
Zercher Reverse Lunges w/ extra ROM:
115 x 4 ea leg
165 x 4
165 x 4
Paused Board Press:
165 x 8
205 x 5
225 x 4
225 x 4
225 x 4
225 x 4
Inverted Rows // Band Pull aparts:
3 x 14 // 3 x 20
Saturday October 31, 2020
Hill jog and warmup
Hill Sprints:
20 x 4, 1 min rest between reps
30 x 4, 2 min rest
40 x 4, 3 min rest
4-5 minutes between sets
Circuit:
Med Ball OHB Throw: 3 x 3
Hill Bounding Broad Jumps: 3 x 5
Hill Ankle Hops: 3 x 20
Back Squats:
115 x 5
205 x 5
255 x 5
295 x 5
345 x 1
365 x f
that last one should have been an easy single, I just went in with too much confidence and didn’t focus
RDL:
255 x 10
255 x 10
255 x 10
Circuit:
Banded Dips: 4 x 10 (2 red bands)
DB Rows: 4 x 10 (100 lbs)
Full Contact Twists: 4 x 8 per side (45 plate)
Monday November 2, 2020
Jump rope and loop band shoulder exercises
Jump Squats:
5 x 5 @ 65
Zercher Reverse Lunges (extra rom / down from a 4" box, gonna stop writing this going forward)
165 x 4
165 x 4
175 x 4
175 x 4
175 x 4
For my last sets I added a pillow under my back knee, made the exercise way better. Reduced the force at the bottom and protected my knee and made for consistent range of motion. All easy reps. I find 4 reps per leg is a good amount before the bar starts to hurt my forearms.
Board Press:
Up to 5 x 5 @ 225
Seal Rows:
5 x 8 @ 185
Built some more platforms so I can raise my bench to the perfect height.
Calf Walks:
3 sets carrying empty farmers handles (65 per hand)
Circuit: 6 sets
Jump rope
Loaded Duck Walks 200 x distance
Dip stand Straight Leg Raises x 15
Didn’t time my jump rope, it was basically the rest period, probably 3-5 minutes per set
Worked out with some friends today but the pace was too slow for my liking
Thursday November 5, 2020
Jump rope, stretch, loop band shoulder exercises
Line Hops:
3 x 20
Single Leg Box Jumps:
5 x 3
Jump Squats:
95 x 5
95 x 5
95 x 5
95 x 5
Zercher Reverse Lunges:
115 x 4 reps per leg
185 x 4
185 x 4
185 x 4
Board Press:
115 x 5
165 x 5
205 x 5
225 x 5
225 x 4
225 x 5
Seal Rows:
135 x 10
185 x 8
185 x 8
195 x 8
195 x 8
Sunday November 8, 2020
Jump rope, loop band shoulder exercises, stretch
Back Squats:
115 x 5
165 x 5
205 x 5
255 x 7
265 x 7
275 x 7
All easy, no belt
Dips:
BW x 10
3 x 12 double red band
DB Rows:
3 x 12 @ 100
Capacity circuit: 3 sets
Farmer Walks 155 per hand
Eccentric lying leg raises x 12
Pushups x 12
Jump rope
No rest the entire time
Tuesday November 10, 2020
Jump rope, loop band shoulder exercises, dynamic
Single Leg Low Box Hops:
2 x 30 (multi direction)
Single Leg Box Jumps:
4 x 4
Jump Squats:
95 x 4
95 x 4
95 x 4
95 x 4
Reverse Zercher Lunges:
115 x 5
185 x 3
195 x 3
205 x 3
Board Press:
115 x 5
165 x 5
205 x 3
225 x 3
235 x 3
240 x 3 (PR)
240 x 3
Seal Rows:
115 x 5
205 x 8
205 x 8
205 x 8
205 x 8
Thursday November 12, 2020
jump rope, shoulder loop band exercises, dynamic
Back Squats:
115 x 5
205 x 5
255 x 5
295 x 5
295 x 5
295 x 5
easy peasy
Dips:
BW x 10
3 x 10 with two red bands and 5 lb head weight
DB Rows:
3 x 10 with 110
Capacity Circuit: 3 sets
Farmers Walks 155 per hand
Eccentric Lying Leg Raises x 10
Swings 60 x 30
Band Pullaparts x 20
BW Tricep Extensions x 10
Strained my lower back some how, which is why I’ve taken some days off. Seeing the chiro tomorrow. Today I dropped any plyos and had to bench with my feet up / with no leg drive.
November 16, 2020
Jump rope, loop band shoulder exercises, dynamic
Zercher Reverse Lunges:
135 x 5
185 x 5
195 x 5
195 x 5
Board Press:
135 x 7
185 x 7
205 x 7
205 x 7
205 x 7
205 x 7
Seal Rows:
185 x 12
185 x 12
185 x 12
185 x 12
RDLs // Dead Bugs:
185 x 12 / 12
185 x 12 / 12
185 x 12 / 12 per side
Also got a new barbell today. No longer limited with my axle.
Back slowly feeling better. Kept the squats light and easy today.
November 18, 2020
Jump rope, loop band shoulder exercises, dynamic
Back Squats:
45 x 8
135 5
225 x 5
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
Seal Rows:
185 x 8
195 x 8
195 x 8
195 x 8
Dips:
BW x 8
4 x 8 with 2 red bands and 25 lbs
Finished with two sets of eccentric straight leg raises and farmer handle side bends
Friday November 2, 2020
Jump rope, loop band shoulder exercises, dynamic
High Pogo Hops:
4 x 10
Jump Squats:
4 x 4 @ 95
Zercher Reverse Lunges:
115 x 4 per leg
165 x 4
205 x 4
210 x 4
215 x 4 (PR)
Board Press:
115 x 6
165 x 5
205 x 5
225 x 5
230 x 5
235 x 5 (PR)
BB Rows:
135 x 5
225 x 7
225 x 7
225 x 7
225 x 7
Sunday November 22, 2020
Jump rope, loop band shoulder exercises, dynamic
Back Squats:
45 x 8
135 x 5
225 x 5
245 x 7
265 x 7
275 x 7
No belt
Seal Rows:
135 x 10
185 x 12
185 x 12
185 x 12
Dips:
BW x 8
3 x 12 @ 2 red bands + 5 lbs
1-Arm Farmers Walks:
4 sets of 3 lengths
115 with bicep med ball hold in other hand
Wednesday, November 25, 2020
Jump rope, Loop band shoulder exercises, dynamic stretch
High Pogo Hops:
4 x 10
Vertical Jumps:
4 x 3
Zercher Reverse Lunges:
115 x 3
165 x 3
185 x 3
205 x 3
225 x 3
225 x 3
225 x 3 (PR)
Board Press:
115 x 10
165 x 5
205 x 3
225 x 3
235 x 3
240 x 3
245 x 3
245 x 3 (PR)
BB Rows:
135 x 10
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
Friday November 27, 2020
Jump rope, loop band shoulder exercises, dynamic
Back Squats:
45 x 10
135 x 6
225 x 5
245 x 5
275 x 5
295 x 5
305 x 5
All easy, hopefully back doesn’t act up
Seal Rows:
135 x 10
155 x 10
185 x 10
205 x 10
205 x 10
Dips:
BW x 8
+45 x 10
+45 x 10
+45 x 10
BW x 10
Circuit: 3 sets
1-Arm Farmers walks 115 with bicep med ball hold
Med ball Russian twists
Jump rope
Sunday November 29, 2020
Jump rope, loop band shoulder exercises, dynamic
Didn’t feel explosive today but got the work done. Need to work on my snatch form.
High Pogo Hops:
10, 8, 8
Hang Power Snatch:
95 x 3
115 x 3
120 x 3
120 x 3
95 x 3
Vertical Jumps:
3 x 3
Reverse Zercher Lunges:
115 x 5
165 x 5
185 x 5
195 x 5
205 x 5
Board Press:
115 x 10
165 x 7
205 x 7
210 x 7
210 x 7
205 x 7
BB Rows:
135 x 9
185 x 9
185 x 9
185 x 9
185 x 9
Tuesday December 1, 2020
Gym is getting COLD.
Jump rope, loop band shoulder exercises, dynamic stretch
Back Squats:
45 x 8
135 x 5
185 x 5
225 x 3
275 x 3
295 x 3
315 x 3
315 x 3
315 x 3
315 x 3
Seal Rows:
135 x 8
205 x 8
205 x 8
205 x 8
205 x 8
Dips:
BW x 8
2 red bands + 25 x 8
2 red bands + 25 x 8
2 red bands + 30 x 8
Circuit: 3 sets
Bench strength wasn’t there today but still decent session
Friday December 4, 2020
Jump rope, loop band shoulder exercises, dynamic
High Pogo Hops:
4 x 10
Hang Power Snatches:
45 x 5
95 x 3
95 x 3
115 x 3
115 x 3
125 x 3
125 x 3
getting better. I’m trying to pull high and catch high so it’s a very fast motion.
Reverse Zercher Lunges:
115 x 4 per leg
165 x 4
205 x 4
215 x 4
225 x 4 (PR)
Board Press:
115 x 10
165 x 5
205 x 5
225 x 5
230 x 4
230 x 5
225 x 5
205 x 5 paused
BB Rows (ie BORs)
135 x 10
185 x 7
225 x 7
225 x 7
225 x 7
185 x 7
Dip Station Straight Leg Raises SS with my rows:
3 x 15