Mon 1/10/11
-Deadlift 3×5,3,1
-Box Squat 3×5,3,1
-Powersnatch 3×5,3,1
Accels/starts
4x3x20m
Hamstrings
-RDL 3×12,10,8
-Laying curls 3×8
TUE 1/11/11
-upperbody lifting
800m gen strength run
WED 1/12/11
-Front Squat 3×5,3,1
-Snatch Grip DL 3×5,3,1
-Clean and Jerk 3×5,3,1
-DB One Arm Snatch 3×3
Long Accels
3x30m
3x40m
THUR 1/13/11
-upperbody lifting
800m warm up
2×150, 2×100, 2×60, 2×55
FRI 1/14/11
-Squat 3×5,3,1
-Full Clean 3×5,3,1
Max V
Flying 20’s x4
Flying 30’s x3
Flying 40’s x2
Saturday 1/15/11
upper body lifting
800 m gen strength run
MON 1/17
-Deadlift 3×5,3,1
-Box Squat 3×5,3,1
-Powersnatch 3×5,3,1
-One arm db sntach 3×3
Starts/accels
4x3x20m
Hamstrings
-RDL 3×12,10,8
TUE 1/18
upperbody lifting
800 meter warm up
2×150 (around 19)
2×100 (around 12.5)
2×60
2×55
WED 1/19
-Front Squat 3×5,3,1
-Snatch Grip DL 3×5,3,1
-Full clean and jerk 3×5,3,1
-SLDL 3×12,10,8
Long Accels
3x30m
3x40m
3x50m
2×36.4m
THUR 1/20
upperbody lifting
800 meter gen strength run
2×150, 2×100, 3×60, 3×55
Participant