28k snatches 8r/8l 8 minutes
rollouts 6/6/6/7x4 100 total
pistols 6/6/6/7 r/l 50 r/l 100 total
5.19.2008
May 16 Workout
Mountain Biking - Trek
+ drill
Jumping (red/yellow, yellow, none, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"
Depth Jumps 24" 2/1/0 10s
2-arm push press 44k's 5x3
1-arm 90 deg pullups 5x10
+ drill
Jumping (red/yellow, yellow, none, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"
Depth Jumps 24" 2/1/0 10s
2-arm push press 44k's 5x3
1-arm 90 deg pullups 5x10
May 14 Workout
Mountain Biking - Trek, Blackhawk
60 2-arm KB snatches 24ks (10,10,10,10,5,15)
100 Doubles forward
60 box jumps 6x10
100 Doubles backward
~18 minutes
60 2-arm KB snatches 24ks (10,10,10,10,5,15)
100 Doubles forward
60 box jumps 6x10
100 Doubles backward
~18 minutes
May 13 Workout
Agility Ladder
Jumping (red/yellow, yellow, none, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"
Box Jumps 24" 2/1/0 10s
2-arm press 36k's 3x3 2x8 25 total
1-arm assisted pullups -15# 5 sets
6 laps - 15 minutes
Mountain Biking - Trek
Jumping (red/yellow, yellow, none, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"
Box Jumps 24" 2/1/0 10s
2-arm press 36k's 3x3 2x8 25 total
1-arm assisted pullups -15# 5 sets
6 laps - 15 minutes
Mountain Biking - Trek
May 12 Workout
6-5-4-3-2-1-3-3-3 30 total
HSPU
Muscle Ups
Renegade Rows 44k's
Floor Press 44k's
Cleans 44k's
Mountain Biking - Trek
HSPU
Muscle Ups
Renegade Rows 44k's
Floor Press 44k's
Cleans 44k's
Mountain Biking - Trek
May 11 Workout
Resisted Running
Yellow/Red, Yellow, None
Lateral Jumps ~22" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 12/12/10
Box Jumps 24" 10s 2/1/0
2-arm press 36k's 4/4/4/4/3/3/3 25 total
1-arm assisted -15# 5 sets
Yellow/Red, Yellow, None
Lateral Jumps ~22" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 12/12/10
Box Jumps 24" 10s 2/1/0
2-arm press 36k's 4/4/4/4/3/3/3 25 total
1-arm assisted -15# 5 sets
May 9 Workout
Mountain Biking - Trek
15/15 10 minutes
D-ball Cleans 5/6x5 60 total (inc Clean before Press)
D-ball Press 5s 50 total
15/15 15 minutes
28k 1-arm KB snatch 7s 140 total
hangling leg raises 5s 50 total
15/15 10 minutes
D-ball Cleans 5/6x5 60 total (inc Clean before Press)
D-ball Press 5s 50 total
15/15 15 minutes
28k 1-arm KB snatch 7s 140 total
hangling leg raises 5s 50 total
May 8 Workout
Mountain Biking - Trek, Blackhawk
1 foot lateral/broad jumps x2
Jump (red/yellow, yellow, none, sets of 8, bands/approach)
2/0 2/1 2/2 9'7"-9'9"
1/0 1/1 1/2 9'9"-9'11"
0/0 0/1 0/2 9'11"-10'2"
Broad Jumps 2/28y/12,1/30y/12,0/30y/10
Press 1-arm 40k r 1/2/3/3/3/3/3, l 3/3/3/3/3/1/2
weighted pullups 40k 5x5
1 foot lateral/broad jumps x2
Jump (red/yellow, yellow, none, sets of 8, bands/approach)
2/0 2/1 2/2 9'7"-9'9"
1/0 1/1 1/2 9'9"-9'11"
0/0 0/1 0/2 9'11"-10'2"
Broad Jumps 2/28y/12,1/30y/12,0/30y/10
Press 1-arm 40k r 1/2/3/3/3/3/3, l 3/3/3/3/3/1/2
weighted pullups 40k 5x5
5.07.2008
May 7 Workout
50s Pushups Yellow band
50 Renegade Rows 44k's
50 Swings 40k
50 Pistols (l/r) 5/5/4/8/7/6/5/4/3/2/1
50 Renegade Rows 44k's
50 Swings 40k
50 Pistols (l/r) 5/5/4/8/7/6/5/4/3/2/1
May 6 Workout
Moutain Biking - Trek
Med Ball Dunking Drill 4k,5k,7k
Jump (red/yellow, red (should've been yellow), none, sets of 8, bands/approach)
2/0 2/1 2/2 9'7"-9'9"
1/0 1/1 1/2 9'9"-9'11"
0/0 0/1 0/2 9'11"-10'2"
Lateral Jumps ~22" 2/1/0 8s
Press 2-arm 36k's 3/3/3/2/3/3/2 19 total
1-arm assited pullups -15# 5 sets
Med Ball Dunking Drill 4k,5k,7k
Jump (red/yellow, red (should've been yellow), none, sets of 8, bands/approach)
2/0 2/1 2/2 9'7"-9'9"
1/0 1/1 1/2 9'9"-9'11"
0/0 0/1 0/2 9'11"-10'2"
Lateral Jumps ~22" 2/1/0 8s
Press 2-arm 36k's 3/3/3/2/3/3/2 19 total
1-arm assited pullups -15# 5 sets
May 5 Workout
Mountain biking - trek
20 Handstand hip slaps
10 chinup hip slaps
5 footup lunges
50 doubles f/b
20 Handstand hip slaps
10 chinup hip slaps
5 footup lunges
50 doubles f/b
May 4 Workout
Mountain Biking - blackhawk
"+" drill 10 sets 2/2/2/r/r/r/l/l/l/2
Jump (red/yellow, yellow, none, sets of 8, bands/approach)
2/0 2/1 2/2 9'7"-9'9"
1/0 1/1 1/2 9'9"-9'11"
0/0 0/1 0/2 9'11"-10'3"
Depth Jumps 24" 2/1/0 8s
Push Press 44k's 5x3
1-arm assited pullups -20# 5 sets
"+" drill 10 sets 2/2/2/r/r/r/l/l/l/2
Jump (red/yellow, yellow, none, sets of 8, bands/approach)
2/0 2/1 2/2 9'7"-9'9"
1/0 1/1 1/2 9'9"-9'11"
0/0 0/1 0/2 9'11"-10'3"
Depth Jumps 24" 2/1/0 8s
Push Press 44k's 5x3
1-arm assited pullups -20# 5 sets
May 2 Workout
Box Jumps 20/10
Jumping (red/yellow, yellow, none, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"
Box Jumps 24" 2/1/0 10s
2-arm press 36k's 5x4
1-arm assisted pullups -15# 5 sets
Jumping (red/yellow, yellow, none, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"
Box Jumps 24" 2/1/0 10s
2-arm press 36k's 5x4
1-arm assisted pullups -15# 5 sets
May 1 Workout
Moutain Biking - Trek
25+ minutes
20 Hindu Pushups
20 Hindu Squats
x5
7 laps 500 yards (2 miles total)
25+ minutes
20 Hindu Pushups
20 Hindu Squats
x5
7 laps 500 yards (2 miles total)
April 30 Workout
Mountain biking - trek - 1 hour
Mountain biking - blackhawk - 1 hour
D-ball 1 minute 80#
Cleans 30
Press 24
Front Squat 18
Push Press 17
Clean/Press 12
44k Swing 40
30 seconds
Cleans 15
Press 16
Front Squat 12
Push Press 13
Clean/Press 8
44k swing 20
Mountain biking - blackhawk - 1 hour
D-ball 1 minute 80#
Cleans 30
Press 24
Front Squat 18
Push Press 17
Clean/Press 12
44k Swing 40
30 seconds
Cleans 15
Press 16
Front Squat 12
Push Press 13
Clean/Press 8
44k swing 20
April 29 Workout
All red
Lateral Jumps ~22" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 14/12/10
Box Jumps 24" 10s 2/1/0
2-arm press 36k's 3/3/2/2/2/2/2
1-arm assisted -15# 5 sets
Elver 5 laps 14 minutes
Moutain Biking -trek
Lateral Jumps ~22" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 14/12/10
Box Jumps 24" 10s 2/1/0
2-arm press 36k's 3/3/2/2/2/2/2
1-arm assisted -15# 5 sets
Elver 5 laps 14 minutes
Moutain Biking -trek
April 28 Workout
Mountain Biking - trek 20 minutes (flat)
left/right
32k 1-arm swing 20
32k 1-arm press 12
32k 1-arm swing 14
32k 1-arm press 8
32k 1-arm swing 8
32k 1-arm press 8
32k 1-arm swing 8
32k 1-arm press 6
32k 1-arm press 5
32k 1-arm press 3
32k 1-arm press 3
32k 1-arm press 2
32k 1-arm press 1x3
(50 of each)
100 yards lunges
left/right
32k 1-arm swing 20
32k 1-arm press 12
32k 1-arm swing 14
32k 1-arm press 8
32k 1-arm swing 8
32k 1-arm press 8
32k 1-arm swing 8
32k 1-arm press 6
32k 1-arm press 5
32k 1-arm press 3
32k 1-arm press 3
32k 1-arm press 2
32k 1-arm press 1x3
(50 of each)
100 yards lunges
April 26 Workout
Resisted running
Jumping (all red bands, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"
Broad Jump 10 (2)86"/(1)95"/(0)104"
1-arm press 40k 7x2 r/l
2-arm pullup 44k 4/4/4/4/3/3/3
Jumping (all red bands, sets of 8, bands/approach)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-9'11"
0/0, 0/1, 0/2 9'11"-10'2"
Broad Jump 10 (2)86"/(1)95"/(0)104"
1-arm press 40k 7x2 r/l
2-arm pullup 44k 4/4/4/4/3/3/3
April 25 Workout
10-9-8-7-6-5-4-3-2-1
Renegade Rows 44k's
Floor Press 44k's (5,5/5,4/8/7/6/5/4/3/2/1)
Swings
Step Ups 44k's 18" 3x5
Renegade Rows 44k's
Floor Press 44k's (5,5/5,4/8/7/6/5/4/3/2/1)
Swings
Step Ups 44k's 18" 3x5
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