Mountain Biking - Trek
100 Burpees Pullups 3/3 18 minutes
6.30.2008
June 26 Workout
Biking - Commute
(red/red, red, none, sets of 8, approach/bands)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-10'0"
0/0, 0/1, 0/2 9'11"-10'2"
Lateral Jumps 2/1/0 10s
2-arm press 36k 3x2, 2x6, 1x2 30 total
1-arm pullup -10# 5 sets
(red/red, red, none, sets of 8, approach/bands)
2/0, 2/1, 2/2 9'7"-9'9"
1/0, 1/1, 1/2 9'9"-10'0"
0/0, 0/1, 0/2 9'11"-10'2"
Lateral Jumps 2/1/0 10s
2-arm press 36k 3x2, 2x6, 1x2 30 total
1-arm pullup -10# 5 sets
June 25 Workout
Mountain Biking - Trek
Mountain Biking - Time Trials
Card Deck
Alligator Pushups
Pullups
Capoeira Lunges
Swings 48k
Mountain Biking - Time Trials
Card Deck
Alligator Pushups
Pullups
Capoeira Lunges
Swings 48k
June 24 Workout
1-foot r/l/fx2 15y
(red/red, red, none, sets of 8, approach/bands)
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 2/1/0 8s
2-arm push press 44k 5x3
1-arm 90 asst pullup 5x10 r/l
(red/red, red, none, sets of 8, approach/bands)
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 2/1/0 8s
2-arm push press 44k 5x3
1-arm 90 asst pullup 5x10 r/l
June 23 Workout
15 Double KB Snatches 24k's 12/12/12/8/4/4
25 Jump Rope doubles forwards
15 Box Jumps 42" 10/10/10/6/6/6/6/6
25 Jump Rope doubles backwards
25 Jump Rope doubles forwards
15 Box Jumps 42" 10/10/10/6/6/6/6/6
25 Jump Rope doubles backwards
June 21 Workout
Mountain Biking - Trek
Bike
Jumping (red/red, red, 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 2/1/0 10s
2-arm press 40k 1x5
1-arm pullup -20# 5 sets
Bike
Jumping (red/red, red, 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 2/1/0 10s
2-arm press 40k 1x5
1-arm pullup -20# 5 sets
June 18 Workout
Mountain Biking - Time Trial Blackhawk
5x5 r/l
Renegade Rows 44k's
Floor Press 44k's
Split Squat Suitcase 44k's
1-leg deadlift 44k's
5x5 r/l
Renegade Rows 44k's
Floor Press 44k's
Split Squat Suitcase 44k's
1-leg deadlift 44k's
June 14 Workout
Resisted Running
Yellow/Red, Yellow, None
Lateral Jumps ~24" 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 5x4,3,2 25 total
1-arm assisted -10# 5 sets
Yellow/Red, Yellow, None
Lateral Jumps ~24" 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 5x4,3,2 25 total
1-arm assisted -10# 5 sets
6.18.2008
June 13 Workout
50 44k KB Renegade Rows r/l 100 total 10x10
50 DiveBombers
100 Split Squats
50 48k Swings
50 DiveBombers
100 Split Squats
50 48k Swings
6.11.2008
June 11 Workout
Biking, Time Trials 21:28
Overhead Carry 28k 50/25/25
Jump Rope 100f
Rack Carry 36k 25/38/37
Jump Rope 100b
Overhead Carry 28k 38/37/25
Jump Rope 100f
Rack Carry 36k 38/37/25
Jump Rope 100b
Farmers Carry 44k 50
Jump Rope 100f
Farmers Carry 44k 50
Jump Rope 100b
Farmers Carry 44k 50
Jump Rope 100f
Farmers Carry 44k 50
Jump Rope 100b
Overhead Carry 28k 50/25/25
Jump Rope 100f
Rack Carry 36k 25/38/37
Jump Rope 100b
Overhead Carry 28k 38/37/25
Jump Rope 100f
Rack Carry 36k 38/37/25
Jump Rope 100b
Farmers Carry 44k 50
Jump Rope 100f
Farmers Carry 44k 50
Jump Rope 100b
Farmers Carry 44k 50
Jump Rope 100f
Farmers Carry 44k 50
Jump Rope 100b
June 10 Workout
MB Dunking
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"
Broad Jumps 2/1/0 10s
1-arm press 40k 5x3 r/l reps
pullups 44k's 5x5
Elver 6 laps 14:30
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"
Broad Jumps 2/1/0 10s
1-arm press 40k 5x3 r/l reps
pullups 44k's 5x5
Elver 6 laps 14:30
June 9 Workout
4x6
HSPU (low yoga blocks)
140# D-ball cleans
Pistols 6r/6lx3
Pistol 28k,32k,36k,40k,44k,48k r/l
Snatch 28k,32k,36k,40k 4 r/l, 44k 1 r/l, 48k swing 7 r/l
HSPU (low yoga blocks)
140# D-ball cleans
Pistols 6r/6lx3
Pistol 28k,32k,36k,40k,44k,48k r/l
Snatch 28k,32k,36k,40k 4 r/l, 44k 1 r/l, 48k swing 7 r/l
June 7 Workout
Biking - 60 miles
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"
Lateral Jumps 24" 2/1/0 10s
2-arm press 36k's 5x4 reps
1-arm assisted pullups -10# 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"
Lateral Jumps 24" 2/1/0 10s
2-arm press 36k's 5x4 reps
1-arm assisted pullups -10# 5 sets
June 6 Workout
x3
20 Hindu Pushups
20 Box Jumps (15/15/15/15)
20 Pullups (15/15/15/15)
20 Cleans 100# (12/12/12/12/12)
1 lap ~500 yards
20 Hindu Pushups
20 Box Jumps (15/15/15/15)
20 Pullups (15/15/15/15)
20 Cleans 100# (12/12/12/12/12)
1 lap ~500 yards
June 5 Workout
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 8s
2-arm push press 44k's 3/3/2/2/3/2
1-arm assisted pullups -15# 5 sets
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 8s
2-arm push press 44k's 3/3/2/2/3/2
1-arm assisted pullups -15# 5 sets
June 4 Workout
Biking - Time Trials
15/15 10 minutes
8's Pushups
8's Pullups 8,8,8,8,8,8,8,5,5,3,3
8's Sit Up Reach
10's Swings 48k
15/15 10 minutes
8's Pushups
8's Pullups 8,8,8,8,8,8,8,5,5,3,3
8's Sit Up Reach
10's Swings 48k
6.03.2008
June 3 Workout
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 20 total
1-arm assisted pullups -10# 5 sets
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 20 total
1-arm assisted pullups -10# 5 sets
June 2 Workout
Biking - Trek
5/5/5/5/5/5/5/5
1-arm snatch r/l, 1-arm clean r/l, 1-arm press (20k-28k)/push press(32k+) r/l, 1-arm jerk r/l
20k
24k
28k
32k
36k
40k (broken)
5/5/5/5/5/5/5/5
1-arm snatch r/l, 1-arm clean r/l, 1-arm press (20k-28k)/push press(32k+) r/l, 1-arm jerk r/l
20k
24k
28k
32k
36k
40k (broken)
May 31 Workout
Biking - Loop
"+" drill
Yellow/Red, Yellow, None
Lateral Jumps ~22" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 13/11/10
Box Jumps 24" 10s 2/1/0
2-arm press 36k's 10x3 total
1-arm assisted -10# 5 sets
"+" drill
Yellow/Red, Yellow, None
Lateral Jumps ~22" 2/1/0
Depth Jumps 24" 8s 2/1/0
Broad Jumps 30y 2/1/0 13/11/10
Box Jumps 24" 10s 2/1/0
2-arm press 36k's 10x3 total
1-arm assisted -10# 5 sets
May 29 Workout
Biking - Trek
1-foot line drills
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"-10'1"
Broad Jump 10s ~85"/95"/105"
1-arm press 40k 5x2 r/l
Pullups 40k 5x5
1-foot line drills
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"-10'1"
Broad Jump 10s ~85"/95"/105"
1-arm press 40k 5x2 r/l
Pullups 40k 5x5
May 22 Workout
Biking -Trek
Med Ball Dunking
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"
Lateral Jump ~22" 2/1/0 10s
2-arm press 4/3/2x9
1-arm pullup asst -10# 5 sets
Med Ball Dunking
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"
Lateral Jump ~22" 2/1/0 10s
2-arm press 4/3/2x9
1-arm pullup asst -10# 5 sets
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