gamespeed training 10/1-10/15
Here is a view of my training from the past three weeks. Tuesdays, Thursdays and Saturdays are utilized for tempo sprint work with volumes around 1200 to 1400 yards.
BJJ / Grappling training on Wednesday mornings and Saturday mornings.
Weeks 10/1 - 10/15
Total(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Hang Clean: 6 x 3
Front Squat: 5 x 5
Xvest push-ups: 4 x 12
Clean Grip Shrugs: 3 x 12
Dumbell Lunges: 2 x 8
posterior exercise – pick one exercise 3x10 / abs / stretch
Lower(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Barbell Deadlifts: 5 x 1-5 (nothing above 85% of your max)
Dumbell Incline Presses: 4 x 8
Snatch Grip Power Pulls: 3 x 3 (35% of Deadlift max – working on speed)
Step-ups: 3 x 6 each leg
Dips: 4 x 10-15
posterior exercise – pick one exercise 3x10 / abs / stretch
Upper(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Push Jerks: 5 x 4-6
Hang Snatch: 4 x 3 (30% of max)
One-Legged Box Squats: 4 x 6-8
Chin Ups: 4 x ? (2 over / 2 under grips)
Cuban Press: 3 x 8
posterior exercise – pick one exercise 3x10 / abs / stretch
Overall, this was a good transition from 2 days of resistance work into 3 days of resistance work.
BJJ / Grappling training on Wednesday mornings and Saturday mornings.
Weeks 10/1 - 10/15
Total(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Hang Clean: 6 x 3
Front Squat: 5 x 5
Xvest push-ups: 4 x 12
Clean Grip Shrugs: 3 x 12
Dumbell Lunges: 2 x 8
posterior exercise – pick one exercise 3x10 / abs / stretch
Lower(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Barbell Deadlifts: 5 x 1-5 (nothing above 85% of your max)
Dumbell Incline Presses: 4 x 8
Snatch Grip Power Pulls: 3 x 3 (35% of Deadlift max – working on speed)
Step-ups: 3 x 6 each leg
Dips: 4 x 10-15
posterior exercise – pick one exercise 3x10 / abs / stretch
Upper(focus):
Warm up: droms, PICK ONE: agility ladder, jump rope, tumbling, hurdle mobility: 3-6 min.
Push Jerks: 5 x 4-6
Hang Snatch: 4 x 3 (30% of max)
One-Legged Box Squats: 4 x 6-8
Chin Ups: 4 x ? (2 over / 2 under grips)
Cuban Press: 3 x 8
posterior exercise – pick one exercise 3x10 / abs / stretch
Overall, this was a good transition from 2 days of resistance work into 3 days of resistance work.
posted by Shawn at 6:38 AM
3 Comments:
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