Day 130 (Track Session)

A. Bounding

5×4 Broad Jumps, unlimited rest

B. Sprints

1. 7 x 60 yard sprints – unlimited rest
2. 4 x 100 yard sprints – unlimited rest
3. 2 x 200m – unlimited rest

C. Ground-based, high-rep abdominal circuit 

sprinter sit-ups, V-ups, toe touches, hip thrusts. 

Perform 10-20 reps of each exercise and go through the circuit 2-3 times. 

Rest 1-2 minutes between circuits.

Day 61 (Track Session)

A. Bounding 

Hurdle Hops (4 x 6)

B. Warm-Up

800m Run (Warm-up pace)

C. Conditioning

10 x 200m Sprint

*200m walk as recovery*

D. Cool Down

400m run (Recovery Pace)

Day 167 (Track Session)

A.) Bounding

1.) Hurdle Hops (6 x 6) demo

2.) Skater Bounds (6 x 6) demo

B.) Yasso Progression

7 x 800m, rest equal time. 

Goal is to get all seven sets to be the exact same time as last week so don’t go out too hard.

Day 122 (Track Session)

A.) Bounding 

Hurdle Hops (6 x 6) demo

B.) Agility

4 x 10-20 yard out and back shuttle, rest as needed

C.) Conditioning

8 x 200m run, on the 2 minute

Day 109

A.) Bounding & Sprinting

a.) 4 x 6 Hurdle Hops (demo)

b.) EMOM x 10: 100yd run
c.) 6 sets of stadium stairs (demo)

B.) Press

a.) 5×3 Push Press, climbing

b.) 15 BPA between sets

C.) 5 Rounds NOT for time of:

500-400-300-200-100m Row

5 Bench Press (225/135)
10 Bent Over Row (135/95)
15 ABmat sit-ups

Day 104

A.) Bounding

5 x 5 Tuck Jumps (demo)

B.) Squat

High Bar Pause Back Squats (5 x 3) - Hold the bottom for 3 seconds.

C.) Squat

Front Squats (2 x 10)

D.) "Triple 3's"

For Time:

3,000m Row
300 Double Unders
3 mile Run

Day 100

A.) Track Session

a.) 4×6 Facing Hurdle Hops (demo)

b.) 4 x 10-20 yard out and back Shuttle, rest as needed

c.) 300 yard Shuttle, 3×50 yards out and back

rest 5 minutes

d.) 300 yard Shuttle, 1×50, 1×100 yards out and back

e.) 4 sets of stadium stair runs (touch every step)

B.) Bench Press

1.) Work up to a 2RM

2.) 3×20 Close Grip

C.) Accessory

1-arm DB Bent Over Row: (4×10), across 

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups: 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps
3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for 2-5 tri-sets.

- DEMO

Day 98

A.) Bounding

5 x 5 Tuck Jumps, jump as high as possible tucking your knees to your chest every rep.

B.) Strength

1.) 3-rep Heavy Deadlift

2.) 4 × 8 Bulgarian Split Squats (Holding DB at sides)

3.) 50 Hip Extensions

C.) Conditioning: For time, 

Double DU “Annie”

100-80-60-40-20 Double Unders

50-40-30-20-10 Abmat sit ups 

** Compare to May 29, 2014 **

Day 95

A.) Bounding

4×6 Facing Hurdle Hops (demo)

B.) Sprints

4 sets of “Flying 40′s” - these sprints are 80 yards total. Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

C.) Every 2 minutes, for 16 minutes (8 sets): 

Clean x 1.1 (rest 10 seconds between singles)

Build over the course of the 8 sets.

D.) Three sets for reps of:

Against a 3 minute running clock:

400m Row
Wall Balls (20/14) x Max reps

Rest 3 minutes

Day 88

A.) Track Session

1.) 4 x 6 Hurdle Hops (Demo)
2.) 4 x Pro Agility Shuttle (5-10-5)
3.) 300 yard Shuttle (6×25 yards out and back)
4.) 4 x 400m, new round every 3 minutes

B.) Pulls

Deadlift (5 x 7), climbing

C.) 20-Rep Benchmark

Bench Press (20 RM)

D.) Core

3 Rounds, for quality of

10 Barbell Rollouts
20 Abmat Sit-ups

Day 86 (Track Session)

A.) Bounding:

Hurdle Hops 4 x 6 (demo)

B.) Five rounds for time: 

400m Run

25 Push-Ups

25 Air Squats

Get outside the gym today. This entire session is meant to be done outside at a track.

Off Season: Day 68 (Track Session)

Bounding & Sprinting

A.) 4 x 6 Hurdle Hops

B.) 4 x 40-yard Dash

C.) 4 x 300m Sprints

Rest as needed between all sets.

Off Season: Day 57

A.) Bounding (demo)

10 x standing triple jump, rest as needed.

 

B.) Sprints (demo)

5 shuttles of: 10 yards and back + 20 yards and back, rest as needed.

C.) Track Session: “Tosh Sprints”

3 Rounds for time of:

200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

Off Season: Day 52

Track Session

A.) 6 x 6 Hurdle Hops

B.) 4 x Shuttle of: 5-10-15 out and back

C.) 300m Shuttle (6×25 yds out and back)

D.) 4×800 - On the 6 min mark run 800m as fast as possible. (Stay consistent!)

Off Season: Day 51

A.) Bounding

5 x 5 Tuck Jumps, jump as high as possible tucking your knees to your chest every rep.

B.)  Pulls

A.  3-rep Heavy Deadlift

B.  4×8 Romanian Deadlifts (climbing)
C.  50 Hip Extensions

C.) 20 Rep Benchmark

20 RM Front Squat

D.) Double DU “Annie”

100-80-60-40-20 Double Unders

50-40-30-20-10 Abmat sit ups 

Off Season: Day 48

A.) Bounding:

Hurdle Hops 6 x 4 (demo video here)

(Touch and Go)

B.) Bench Press (3-2-1-1-1-1)

Rest as needed between sets.

*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 1 rep @ 101%
*Set 6 – 1 rep @ 101+%

C.) Push Press
1 set of 15-20 reps
1 set to failure

You should be reaching failure between reps 15 and 20 reps on the second set.  Use the first set to determine the appropriate weight.

D.) 3 Supersets of:

Strict Bent Over Row x 8

– Overhand grip. No torso movement up or down throughout ROM.

Rehab High Hang Muscle Snatch x 12 reps 

– This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. Watch the demo video here.

E.) EMOM x 12 Minutes

Even: 10 Ring Dips

Odd: 3 Overhead Pause Squats (95/65) 

*5 second pause in the hole each rep*