Summer/Fall Training

    Posted In: Training Journals

        • Participant
          utfootball4 on June 3, 2012 at 4:07 am #18406

          Week 1
          Monday
          Warmup
          3x3x30 2/5mins (Various positions)
          Power Clean x3 236 236 246 252
          Clean Pull x3 268 268 277 284
          1a:RDL 3×5
          BB Row 3×5
          1a:Wt. Chinups 3×8

          Tuesday:
          Warmup
          3×120-100-80 2/5mins

          Wednesday
          Back Squat x5 405 405 421 421
          Step-Up 3×5
          1a:Bench Press x5 249 266 266 277
          Push Press 3×5
          1a:Standing Calf Raise 3×8
          Mb throws 63x

          Thursday
          Warmup
          6×30/30 flys 3-5mins 85-90%
          Snatch x3 146 146 153 158
          Snatch H Pull x4 236 236 246 252
          1a:Good Mornings 3×5
          1a:Russian Leans 3×6
          Rev leg press 3×10

          Friday:
          Warmup
          GS 100+

          Saturday
          Hang Clean x3 205 205 214 214
          Back Squat x5 405 405 405 405
          1a:SL Squat 3×8
          Wt. Dips 3×8
          1a:Shoulder Complex 2×10 10
          4×60 strides

          Got these workouts from Danny – overall my girlfriend and I are enjoying the workouts.

        • Participant
          utfootball4 on June 10, 2012 at 5:05 am #116686

          Week 2
          Warmup
          3x3x40 2/5mins (Various positions)
          Monday Reps Set 1 Set 2 Set 3 Set 4 Set 5
          Power Clean 3x 236 246 252 261 261
          Clean Pull 3x 268 277 284 293 293
          RDL 4×5
          BB Row 3×5
          Wt. Chinups 3×8

          Tuesday:
          Warmup
          3×120-100-80 2/5mins

          Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
          Back Squat 5 405 421 432 432 448.2
          Step-Up 4×5
          Bench Press 5 249 266 277 277 277
          Push Press 3×5
          Standing Calf Raise 3×8
          Mb throws 63x

          Thursday Set 1 Set 2 Set 3 Set 4 Set 5
          Warmup
          7×30/30 flys 3-5mins 85-90%
          Snatch 3 146 153 158 164 164
          Snatch H Pull 4 236 246 252 261 261
          Good Mornings 4×5
          Russian Leans 3×6
          Reverse leg press 3×10

          Friday:
          Warmup
          GS 100+

          Saturday Set 1 Set 2 Set 3 Set 4 Set 5
          Hang Clean 3 205 214 221 230 230
          Back Squat 5 378 378 389 389
          SL Squat 3×8
          Wt. Dips 3×8
          Shoulder Complex 2×10
          4×60 strides

          Another solid week of training – still need to clean up my diet. I’m training 6 days per week and fasting 14-16hrs a day but some how manage to gain 3lbs over the past 2 weeks. I’m assuming it’s from the increase in strength training volume and diet…

          ** Same supersets as week 1…..

        • Participant
          Roswell on June 10, 2012 at 2:00 pm #116695

          Another solid week of training – still need to clean up my diet. I’m training 6 days per week and fasting 14-16hrs a day but some how manage to gain 3lbs over the past 2 weeks.  I’m assuming it’s from the increase in strength training volume and diet…

          Generally I associate eating less often with gaining weight, due to the lower metabolic rates caused by not eating. Complete out of context guess, but it’s a thought.

          What are your goals for this period of training, just GPP strength?

        • Participant
          utfootball4 on June 11, 2012 at 3:23 am #116698

          [quote]Another solid week of training – still need to clean up my diet. I’m training 6 days per week and fasting 14-16hrs a day but some how manage to gain 3lbs over the past 2 weeks.  I’m assuming it’s from the increase in strength training volume and diet…

          Generally I associate eating less often with gaining weight, due to the lower metabolic rates caused by not eating. Complete out of context guess, but it’s a thought.

          What are your goals for this period of training, just GPP strength?[/quote]

          You may be right – I still need to cut out the junk food.. Goals – lil bit of everything (speed/power/strength/work capacity)……

          LET’S GO HEAT….

        • Participant
          utfootball4 on June 17, 2012 at 11:32 am #116833

          Week 3
          Monday Set 1 Set 2 Set 3 Set 4 Set 5
          3x3x30
          Power Clean 3 236 252 261 268 268
          Clean Pull 3 274 290 299 306 306
          RDL 4×5
          BB Row 4×5
          Wt. Chinups 3×6

          Tuesday:
          4×70+3×60
          2×50+1×40
          2/4-5min
          Tue meltdown core

          Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
          Back Squat 5 421 432 448 459 459
          Step-Up 4×5
          Bench Press 5 256 277 291 291
          Push Press 3×4
          Standing Calf Raise 4×8
          Mb throws x63

          Thursday Set 1 Set 2 Set 3 Set 4 Set 5
          8xflys30/30 85-90%
          3-5min
          Snatch 3 169 176 180 187 191
          Snatch H Pull 4 246 252 261 268
          Good Morning 3×5
          Russian Leans 4×6
          Reverse leg press 3×8

          Friday:
          GS x100
          Fri meltdown core

          Saturday Set 1 Set 2 Set 3 Set 4 Set 5
          Hang Clean 3 205 221 230 236 236
          Back Squat 5 378 378 394 405
          SDL 3×8
          Wt. Dips 3×6
          Shoulder Complex 2×8
          4×60 strides

          **Same supersets….. Tough week….
          **Friday workout was done on Monday – nasty weather…..

          HAPPY FATHER’S DAD TO ALL DAD’S!!!

        • Participant
          utfootball4 on June 26, 2012 at 1:21 pm #116960

          Week 4
          Monday Set 1 Set 2 Set 3 Set 4 Set 5
          8×30
          Power Clean 3 236 236 246 246
          Back Squat 5 405 405 432 432
          Good Mornings 4×5
          Push Press 3×5
          Reverse Hypers 3×8

          Tuesday:
          4×70+3×60
          2×50+1×40
          2/4-5min

          Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
          Clean Pull 4 268 268 268 268
          Back Squat 5 389 405 405 421
          Russian Leans 4×6
          BB Row 4×5
          Bench Press 5 256 266 266 266
          MB circuit

          Thursday:
          GS circuit

          Friday Set 1 Set 2 Set 3 Set 4 Set 5
          6xflys30/30 85-90%
          Hang Clean 3 236 236 236
          Step-Up 4×5 (each)
          Wt. Dips 3×8
          Wt. Chinups 3×8
          Rev leg press 3×8

          Saw some nice progress in block 1 – excited for block 2….

        • Participant
          utfootball4 on June 27, 2012 at 8:41 am #116985

          FYI: My girlfriend is doing the same training program with only one minor change. I made a change to her Tuesday tempo session for several reasons..

          Block 1:
          3x(400-300-200) rest 2/5mins

          Block 2:
          6×250 rest 90

          Reasons for the change:
          1: She can handle this type of work without it killing the other components throughout the week.

          2: Vanity purposes – I believe this kind of work does wonders >> decreasing body fat.

          3: She has to have at least one ass kicker session per week – this is a great way to do it without killing the speed/power work. It’s a joy to see for at least 30-60mins post workout….

        • Participant
          utfootball4 on July 1, 2012 at 4:28 am #117106

          Week 5
          Monday Set 1 Set 2 Set 3 Set 4 Set 5
          ohb/blf/sq throw+acc x5
          3x(30x30x30) hills 90-95%
          Back Squat 3 405 421 432 432 432
          DB Jump Squat 5 25% Bdy Wt. 25% Bdy Wt. 25% Bdy Wt. 25% Bdy Wt.
          Bench Press 3 266 277 277 277
          Push Press 4×3

          Tuesday:
          3x(2×80) 80-90%
          30sec/6-8mins

          Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
          Power Clean 2 252 261 261 268
          Clean Pull (from block) 3 246 262 271 271
          RDL 4×5
          Reverse Hypers 3×6-8
          Wt. Pull-Ups 3×5
          Mb circuit

          Thursday Set 1 Set 2 Set 3 Set 4 Set 5
          Flys 20m 90-95%
          4×20/3×30/2×40/1×50
          Front Squat 3 292 292 292 292
          Push Jerk 4×2
          Step-Up (6 per leg) 4×12
          SL Box Jumps (6 per) 4×12
          Wt. Dips 3×5

          Friday:
          GS

          Saturday Set 1 Set 2 Set 3 Set 4 Set 5
          Hang / Power Snatch 3 146 146 146 146 146
          Snatch Pulls 2 156 156 156 156
          Wt. Back Extensions 3×5
          Russian Leans 3×6

          Wasn’t a bad week – weeks 6 and 7 should be interesting……

        • Participant
          utfootball4 on July 3, 2012 at 2:07 pm #116677

          Week 6
          Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
          ohb/blf/sq throw+acc x5
          3x(30x30x30) hills 90-95%
          Back Squat 3 432 443 459 432 443 459
          DB Jump Squat 5 108 108 108 108
          Bench Press 3 284 291 302 302 302 302
          Push Press 4×3

          Much easier then I expected……

        • Participant
          utfootball4 on July 6, 2012 at 1:17 am #113601

          Tuesday:
          3x(2×80) 80-90%
          30sec/6-8mins

          Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
          Power Clean 2 268 274 284 284 284
          Clean Pull (from block)3 278 284 294 309 312
          RDL 5×5
          Reverse Hypers 6×6
          Wt. Pull-Ups 6×5
          Wed core meltdown
          MB circuit

        • Participant
          utfootball4 on July 10, 2012 at 12:09 am #109000

          Thursday: Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
          Flys 20m 90-95%
          4×20/3×30/2×40/1×50
          1-2mins/3-5mins
          Front Squat 3 304 316 324 304 316 324
          Push Jerk 4×2
          Step-Up (6 per leg) 4×12
          SL Box Jumps (6 per) 4×12
          Wt. Dips 3×5

          Friday:
          Warmup S
          GS
          Fri meltdown core

          Saturday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
          Hang / Power Snatch 3 158 158 158 158
          Snatch Pulls 2 168 168 170 170
          Wt. Back Extensions 3×5
          Russian Leans 3×6

          Push press is from the front and Push jerk is from behind the neck… One day more of running in the woods on concrete (hills).

        • Participant
          utfootball4 on July 10, 2012 at 9:45 am #116396

          Week 7
          Monday Set 1 Set 2 Set 3 Set 4 Set 5
          ohb/blf/sq throw+acc x5
          3x(30x30x30) hills 90-95%
          1min/3mins
          Back Squat 3 459 470 486 486×1 540×1
          DB Jump Squat 5 108 108 108 108
          Bench Press 3 295 309 320 320×3 355×1
          Push Press 4×3
          Mon core meltdown

          Felt pretty damn good today – on to the next one…….

        • Participant
          utfootball4 on July 11, 2012 at 10:37 am #117148

          Tuesday:
          Warmup Z
          Tue meltdown core
          6×100 75-80%
          GS circuit x10

        • Participant
          utfootball4 on July 12, 2012 at 9:33 am #117163

          Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
          Power Clean 2 268 274 293 300×1 300×1
          Clean Pull (from block)3 278 294 328 328 328
          RDL 4×3
          Reverse Hypers 3×6
          Wt. Pull-Ups 4×5
          Wed core meltdown
          MB circuit

        • Participant
          utfootball4 on July 13, 2012 at 10:16 am #117170

          Thursday Set 1 Set 2 Set 3 Set 4 Set 5
          Flys 20m 90-95%
          4×20/3×30/2×40/1×50
          1-2mins/3-5mins
          Front Squat 3 332 332 344 344
          Push Jerk 4×2
          Step-Up (6 per leg) 4×12
          SL Box Jumps (6 per) 4×12
          Dips 3×10
          Thur core meltdown

          I hate Thursday’s….

        • Participant
          utfootball4 on July 15, 2012 at 7:00 am #117181

          Saturday Set 1 Set 2 Set 3 Set 4 Set 5
          Hang / Power Snatch 2 180 180 185 185 191
          Snatch Pulls 2 180 190 195 197 204
          Wt. Back Extensions 4×5
          Sat core meltdown

          Snatches were tough today……

        • Participant
          utfootball4 on July 21, 2012 at 10:04 am #117300

          Week 8
          Monday Set 1 Set 2 Set 3 Set 4 Set 5
          ohb/blf x3
          5×30
          Power Clean 2 236 246 252 252
          Back Squat 3 405 432 432 432
          RDL 3×3
          Pull-Ups (body wt.) 3xfail
          Mon core meltdown

          Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
          Back Squat 3 405 432 432 432
          Jump Squat (Bdy Wt.) 4×8
          Step-Up (5 per leg) 3×10
          Bench Press 3 266 284 284 284
          Push Press 4×3
          Wed core meltdown

          Friday Set 1 Set 2 Set 3 Set 4 Set 5
          Snatch 2 169 176 180
          Hang Clean + Jerk 2 236 246 252 (Hate these bitches)
          Wt. Back Extensions 3×5
          Fri core meltdown

        • Participant
          utfootball4 on July 26, 2012 at 10:50 am #117388

          Monday: off

          Week 9
          Tuesday Set 1 Set 2 Set 3 Set 4 Set 5
          4×15 face down
          3x(2×20 towing+1×30 3pt)
          1/4 Squat * 3x3x605
          Speed Squat ** 5 270
          Jump Squat †3 162 162 162
          Step-Up (5 per leg) 3×10
          SL Box Jumps 3×5 per leg
          Bench Press 3 284 284 302 302

          Wednesday Set 1 Set 2 Set 3 Set 4 Set 5
          Clean 2 274 284 284 293
          Clean Pull (Mid-Thigh)2 288 304 304 313
          RDL 3×3
          Reverse Hypers 3×6

        • Participant
          utfootball4 on July 30, 2012 at 10:53 pm #117424

          Thursday Set 1 Set 2 Set 3 Set 4 Set 5
          4×20 3pt
          4x in/outs
          Back Squat* 3 405 405 432 432 432 * Control w/ Speed on Concentric 1/2
          Jerk 3×2
          Wt. Split Jumps (5 per leg) 3×10
          Cable Row 3×6
          Wt. Dips 3×6

          Friday:
          8×80 80-85% walk back
          2-3min/rep
          GS 2×10

          Saturday Set 1 Set 2 Set 3 Set 4 Set 5
          Snatch (cluster set) 1 196 203 209 203 196
          Clean (cluster set) 1 274 284 293 284 274.05
          Good Morning 3×5
          Wt. Russian Leans 3×8
          Mb circuit

        • Participant
          utfootball4 on July 31, 2012 at 2:06 pm #117438

          Week 10
          Monday Set 1 Set 2 Set 3 Set 4 Set 5
          4×15 face down
          3x(2×30 towing+1×40 3pt)
          1/4 Squat * 3 625 625 640 660
          Speed Squat **5 270 270
          Jump Squat 3 162 162 162 162
          Step-Up (5 per leg) 3×10
          SL Box Jumps 3×5
          Bench Press 4 302 302 302 302 302

        • Participant
          utfootball4 on August 3, 2012 at 2:15 pm #117461

          Tuesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
          Clean 1 284 293 299 284 299 309
          Clean Pull (Mid-Thigh) 2 314 314 324 330 336 336
          RDL 5×3
          Reverse Hypers 4×6
          Mb circuit

          Thursday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
          4×20 3pt
          4x in/outs
          Back Squat* 2 421 443 459 432 459 486
          Jerk 4×2
          Wt. Split Jumps (5 per leg) 3×10
          Cable Row 3×6
          Wt. Dips 3×6

          Final Weeks…..

        • Participant
          utfootball4 on August 5, 2012 at 6:14 am #117475

          Friday:
          8×80 80-85% walk back
          GS 2×10

          Saturday Set 1 Set 2 Set 3 Set 4 Set 5
          Clean (cluster set) 1 284 293 299 293 283
          Snatch (cluster set) 1 203 209 214 209 203
          Good Morning 4×5
          Wt. Russian Leans 4×8

          Tough shit…..

        • Participant
          utfootball4 on August 7, 2012 at 11:20 am #117507

          Week 11
          Monday Set 1 Set 2 Set 3 Set 4 Set 5
          6×15 3xfacedown/3xpushup
          3x(2×40 towing+1×50 3pt)
          Back Squat * 3 432 443 459 475 497
          Jump Squat * 3 162 162 162 162 162
          Jump onto Box * 5×3
          Bench Press 3 291 302 291 302 320

          For some reason this workout kicked my ass!!!!!!

        • Participant
          Danny Tutskey on August 8, 2012 at 6:19 am #117523

          Week 11
          Monday Set 1 Set 2 Set 3 Set 4 Set 5
          6×15 3xfacedown/3xpushup
          3x(2×40 towing+1×50 3pt)
          Back Squat * 3 432 443 459 475 497
          Jump Squat * 3 162 162 162 162 162
          Jump onto Box * 5×3
          Bench Press 3 291 302 291 302 320

          For some reason this workout kicked my ass!!!!!!

          Just wait till you test out and you feel GREAT!

        • Participant
          utfootball4 on August 9, 2012 at 9:10 am #117531

          Wednesday Set 1 Set 2 Set 3 Set 4
          Warmup Z
          8×100 80% (slow tempo)
          GS x12
          Clean 2 268 268 277
          Clean Pull (Mid-Thigh) 2 288 288 304 304
          RDL 3×3

          Body is super loaded – had to take Tuesday off…….

        • Participant
          utfootball4 on August 9, 2012 at 9:12 am #117532

          [quote author="utfootball4" date="1344318683"]Week 11
          Monday Set 1 Set 2 Set 3 Set 4 Set 5
          6×15 3xfacedown/3xpushup
          3x(2×40 towing+1×50 3pt)
          Back Squat * 3 432 443 459 475 497
          Jump Squat * 3 162 162 162 162 162
          Jump onto Box * 5×3
          Bench Press 3 291 302 291 302 320

          For some reason this workout kicked my ass!!!!!!

          Just wait till you test out and you feel GREAT![/quote]

          I hope so – my girlfriend and I are both feeling like shit. The plan is do weight room testing next Wed and field testing the following week.

        • Participant
          utfootball4 on August 11, 2012 at 9:41 am #117574

          Friday Set 1 Set 2 Set 3 Set 4 Set 5
          4×20 3pt
          5x in/outs
          Clean (cluster set) 1 299 306 315 306 299.25
          Snatch (cluster set) 1 214 218 225 218 214
          Wt. Split Jumps (5 per leg) 3×10
          Wt. Russian Leans 3×6

          Felt much better today – wasn’t feeling great on the snatches so I decreased the weight (5x2x205).

        • Participant
          utfootball4 on August 17, 2012 at 1:56 pm #117631

          Week 12
          Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
          4×30 towing
          4×30
          Clean 268 284 299 310 325
          Db Jump Squat 3×5

          Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
          Back Squat Worked up to 600
          Bench Press Worked up to 375
          Wt. Split Jumps (5 per leg) 4×10
          Tread run 9x20sec

          I’m sure I won’t be doing flys on Friday – leaning towards taking 10days off and moving to the next block….

        • Participant
          utfootball4 on August 28, 2012 at 9:32 am #117738

          Week 1:
          Mon: 300
          Warmup C
          5×10/5×20/5×30 Hills
          Bench press 3x10x190
          Seated row 3×10
          Bic/Tri/Rear delts 2×10

          (set C) Jog/Skip 5mins or Stride/Walk; Static Flexibility Series A; Dynamic flexibility A 1×10;Buildup 2×30; Sprint drills A 3x10m; Buildup 2x30m

          Great Start!!!!!!

        • Participant
          utfootball4 on August 29, 2012 at 9:35 am #117741

          Tue:
          Clean pull 4×3
          Squats 3x10x300
          Rdl 3×10

          I hate 10’s on squats…..

        • Participant
          utfootball4 on August 30, 2012 at 9:42 am #117718

          Wed: 1000
          Warmup A
          Ohb+Squat throw x5
          Single hop sprint+Double hop sprint x5
          100-100-100
          100-200-100
          100-100-100
          Abs: x100

          (set A) Jog 800m; Static Flexibility Series B; Dynamic flexibility C 1×10
          Sprint drills B 1x20m

          First 3 weeks will follow:
          Mon/Thur: Speed/UB
          Tue/Fri: LB
          Wed/Sat: Ext tempo

          Next 4 weeks:
          Mon/Wed: Speed/Wts
          Fri: Very Very long sled pulls/Wts
          Tue/Sat: Ext Tempo (100-300m)

          The long sled pulls will act as strength endurance work…..

        • Participant
          Matt Norquist on August 30, 2012 at 11:08 am #117751

          Tue:
          Clean pull 4×3
          Squats 3x10x300
          Rdl 3×10

          I hate 10’s on squats…..

          Sets of 10 on squats are brutal even if the weight is light

        • Participant
          utfootball4 on August 31, 2012 at 11:43 am #117768

          [quote author="utfootball4" date="1346213170"]Tue:
          Clean pull 4×3
          Squats 3x10x300
          Rdl 3×10

          I hate 10’s on squats…..

          Sets of 10 on squats are brutal even if the weight is light[/quote]

          No doubt – I only have 3 weeks…

        • Participant
          utfootball4 on August 31, 2012 at 11:47 am #117769

          Thur: 300
          Warmup W
          5×10/5×20/5×30 Sleds
          Chinups 3×10
          Military Press 3×10
          Bic/Tri/Rear delts 2×10

          (set W) Strides/Walk 4x100m; Static Flexibility Series A; Dynamic flexibility B 1×10
          Buildup 2×30; Sprint drills A 3x10m; Buildup 2x30m

        • Participant
          utfootball4 on September 1, 2012 at 11:17 am #117777

          Fri
          Snatch pull 4×4
          SRdl 3×8
          Db rev lunge 3×8

        • Participant
          utfootball4 on September 2, 2012 at 2:33 am #117781

          Sat: 1000
          Warmup Z
          Mb accel 1/2 x5
          100-100-100
          100-200-100
          100-100-100
          Abs: x100

          (set Z) Jog 800m; Static Flexibility Series B; Dynamic flexibility D 1×10
          Sprint drills B 1x20m

        • Participant
          utfootball4 on September 4, 2012 at 3:49 am #117797

          Week 2:
          Mon: 360
          Warmup C
          3x3x40 hills 60/2min
          Bench press 3x10x205
          Seated row 3×10
          Bic/Tri/Rear delts 2×10

        • Participant
          utfootball4 on September 5, 2012 at 9:39 am #117824

          Tue:
          Clean pull 4×3
          Squats 3x10x330
          Rdl 3×10

          GRRRRR – I hate 10’s…..

        • Participant
          utfootball4 on September 6, 2012 at 2:26 pm #117845

          Wed: 1200
          Warmup A
          Ohb+Squat throw x5
          Single hop+Double throw x5
          100-100-100-100
          100-200-100
          100-100-100-100
          Abs: x100

        • Participant
          utfootball4 on September 11, 2012 at 11:49 am #117888

          Thur: 360
          Warmup W
          3x3x40 sled 60/2min
          1a:Snatch pull 4×4
          2a:SRdl 3×8
          3a:Db rev lunge 3×8
          1b:Chinups 3×10
          2b:Military Press 3×10
          3b:Bic/Tri/Rear delts 2×10

          Sat: 1200
          Warmup Z
          Mb accel 1/2 x5
          100-100-100-100
          100-200-100
          100-100-100-100
          Abs: X100

          Week 3:
          Mon: 400
          Warmup C
          2x5x40 hills 2/4m
          Bench press 3x10x225
          Seated row 3×10
          Bic/Tri/Rear delts 2×10

          Feeling good……

        • Participant
          utfootball4 on September 13, 2012 at 1:37 pm #117902

          Tue:
          1a: Clean pull 4×3
          Squats 3x10x360
          1b: Rdl 3×10

          Wed: 1400
          Warmup A
          Ohb+Squat throw x5
          Single hop+Double throw x5
          100-100-100-100
          100-200-100-100
          100-200-100-100
          Abs: x100

          Good stuff……

        • Participant
          utfootball4 on September 15, 2012 at 12:08 pm #117931

          Fri: 400
          Warmup W
          2x5x40 sleds 2/4m
          1a:Snatch pull 4×4
          2a:SRdl 3×8
          3a:Db rev lunge 3×8
          1b:Chinups 3×10
          2b:Military Press 3×10
          3b:Bic/Tri/Rear delts 2×10

          Busy – had to combine thur and fri…..

        • Participant
          utfootball4 on September 16, 2012 at 9:38 am #117933

          Sat: 1400
          Warmup Z
          Mb accel 1/2 x5
          100-100-100-100
          100-200-100-100
          100-100-100-100
          Abs: x100

          Legs felt like shit today….

        • Member
          Albert Naugle Gudiño on September 17, 2012 at 9:41 pm #117936

          Sat: 1400
          Warmup Z
          Mb accel 1/2 x5
          100-100-100-100
          100-200-100-100
          100-100-100-100
          Abs: x100

          Legs felt like shit today….

          Are you timing your runs? Around what intensity are you working at?

        • Participant
          utfootball4 on September 21, 2012 at 2:02 pm #117981

          Week 4:
          Mon: 410
          Warmup C
          3×10 flat
          3×10 push
          3×20 high
          4×20 efe
          1×50 20/30
          Squats 3x5x420
          Bench press 3x5x260
          Seated row 3×8

          Wed: 1000
          Warmup A
          Ohb+Squat throw x4
          Single hop+Double throw x4
          100-100-100
          100-200-100
          100-100-100
          Abs: x125

          Thur: 320
          Warmup W
          2x4x40 hills 2/4min
          1a:Clean pull 4×3
          1b:Rdl 3×5
          1c:W Chinups 3×5

          Bad weather on Tuesday – solid week…..

        • Participant
          utfootball4 on September 21, 2012 at 2:05 pm #117982

          [quote author="utfootball4" date="1347768554"]Sat: 1400
          Warmup Z
          Mb accel 1/2 x5
          100-100-100-100
          100-200-100-100
          100-100-100-100
          Abs: x100

          Legs felt like shit today….

          Are you timing your runs? Around what intensity are you working at?[/quote]

          No times – very very easy – 65-68% for this particular session… Each tempo session is different – if the body feels good then the intensity is higher 70-75%….

        • Participant
          utfootball4 on September 22, 2012 at 12:13 pm #117992

          Fri: 900
          Warmup Z
          Abs: x125
          Mb accel 1/2 x4
          3×300 5min rest

          Saturday should be fun – 100m sled pulls….

        • Participant
          utfootball4 on September 23, 2012 at 4:35 am #117994

          Sat: 600
          Warmup S
          2x3x100 sled 2/10m
          Db rev lunge 3×6
          Military Press 3×5
          W Dips 3×6

          (set S) Jog/Skip 400m; Static Flexibility Series A; Dynamic flexibility A 1×10
          Sprint drills A 3x10m; Buildup 2x30m

          Solid session…..

        • Participant
          utfootball4 on October 10, 2012 at 2:37 pm #118141

          Week 5:
          Mon: 340
          Warmup C
          2×10 flat
          2×20 push
          2×20 high
          4×20 efe
          Squats 425×5 450×4 450×4
          Bench press 265×5 280×4 280×4
          Seated row 3×8

          Tue: 1000
          Warmup A
          Ohb+Squat throw x3
          Single hop+Double throw x3
          Triple throw x3
          100-100-100
          100-200-100
          100-100-100
          Abs: x125

          Thur: 320
          Warmup W
          2x4x40 hills 2/4min
          Clean pull 4×3
          Rdl 3×5
          W Chinups 3×5

          Fri: Sick
          Sat: Felt better/No training

          Week 6:
          Mon: 450
          Warmup C
          2×20 push
          2×30 high
          2×20 efe
          3×20 fef
          1×50 3pt 25/25
          Squats 425×5 450×4 480×3
          Bench press 265×5 280×4 300×3
          Seated row 3×8

          Tue/Wed: Bad weather/busy schedule

          Thur: 320
          Warmup W
          2x4x40 hills 2/4min
          Clean pull 4×3
          Rdl 3×5
          W Chinups 3×5

          Fri: 600
          Warmup S
          2x3x100 sled 2/10m
          Db rev lunge 3×6
          Miltary Press 3×5
          W Dips 3×6

          Sat: 900
          Warmup Z
          Mb accel 1/2 x3
          3×300 5min rest
          Abs: x250

          Busy schedule – will start training on Wednesday….

        • Participant
          utfootball4 on October 19, 2012 at 3:48 pm #117762

          Week 7:
          Mon: 360
          Warmup C
          2×30 high
          2xflys 20-20
          2xflys 20-30
          2xflys 20-40
          1×50 3pt 30/20
          Squats 3x5xsm
          Bench press 3x5xsm
          Seated row 2×8

          Thur: 1000
          Warmup A
          Mb accel 1/2 x2
          Ohb+Squat throw x2
          Single hop+Double throw x2
          Triple throw x2
          3×300 5min rest
          Abs: x200

          Crazy schedule – only time for 2 workouts….

        • Participant
          utfootball4 on October 19, 2012 at 3:57 pm #117763

          SPP:

          Week 1:
          Tue: 360
          Warmup C
          2×30 hills
          2×30 3pt
          4×20 efe
          Zino x3
          Hang clean 4×3
          Squat x4 x4 x3
          Bench x4 x4 x3
          W pullups x5 x5 x5 x5

          Wed: 1200
          Warmup A
          8×150 rest 230
          Abs: x200

          Thur: 570
          Warmup W
          2×20+1×30 sleds or hills
          2×250 7mins/20m int limit
          Texas x8
          A’s 2×30
          Clean pull 4×3
          Pause squats x4 x4 x3
          Rdl 3×5
          Db incline pause 3×8

          (set A) Jog 800m; Static Flexibility Series B; Dynamic flexibility C 1×10
          Agility Ladder A x1

          The weight loss has killed my strength – had to adjust my maxes etc……

        • Participant
          utfootball4 on November 2, 2012 at 11:29 am #118293

          Fri: 1200
          Warmup Z
          6×200 rest 3min
          Abs: x200

        • Participant
          utfootball4 on November 2, 2012 at 11:32 am #118294

          Week 2:
          Mon: 360
          Warmup C
          2×30 hills
          2×30 3pt
          2×20 efe
          2×20 fef
          Zino x3
          Hang clean 4×3
          Squat x4 x3 x3
          Bench x4 x3 x3
          W pullups 4×5

          Tue: 1200
          Warmup A
          8×150 rest 230
          Abs: x200

          Thur: 600
          Warmup W
          2×20+2×30 sleds/hills
          2×250 10mins
          Texas x10
          A’s 2×30
          Clean pull 4×3
          Pause squats x4 x3 x3
          Rdl 3×5
          Db incline pause 3×6

          Fri: 1200
          Warmup Z
          6×200 rest 3min
          Abs: x200

          Week 3:
          Tue: 360
          Warmup C
          2×30 hills
          2×30 3pt
          3×20 efe
          1×60 30
          Zino x3
          Hang clean 4×3
          Squat x3 x3 x3 x3
          Bench x3 x3 x3 x3
          W pullups 4×5

          Wed: 1200
          Warmup A
          8×150 rest 230
          Abs: x200

        • Participant
          utfootball4 on November 5, 2012 at 2:06 am #118306

          Fri: 600
          Warmup W
          2×20+2×30 sleds/hills
          2×250 12mins
          Texas x10
          A’s 2×30
          Clean pull 4×3
          Pause squats x3 x3 x3 x3
          Rdl 3×5
          Pause db incline 3×6

          Sat: 1200
          Warmup Z
          6×200 rest 3min (3×200/3×150 – fuck up)
          Abs: x200

        • Participant
          utfootball4 on November 7, 2012 at 1:06 pm #118334

          Week 4: UNLOAD
          Mon: 420
          Warmup C
          4×30 3pt
          3×20 efe
          2×60 30
          Zino x3
          Hang clean 4×3
          Squat x3xsm x3 x3 x3
          Bench x3xsm x3 x3 x3
          Pullups 3×8

          Tue: 1200
          Warmup A
          6×200 rest 230
          Abs: x200

        • Participant
          utfootball4 on November 9, 2012 at 2:43 pm #118360

          Thur: 700
          Warmup W
          2×10/2×30/2×30-3pt/1×60 Pos/3pt
          2×250 13mins (20)
          Louisiana x30
          A’s 3×30
          Power snatch 3×3
          Contrast Jump squat 4x5x30% 4x5x15
          Rdl 2×5
          Pause db incline 3×8

        • Participant
          utfootball4 on November 10, 2012 at 11:48 am #118364

          Fri: 900
          Warmup Z
          3×300 rest 5m
          Abs: x200

        • Participant
          utfootball4 on November 13, 2012 at 11:56 am #118407

          Week 5:
          Mon: 500 – Maint
          Warmup C
          6×30 3pt
          4xflys 30-20
          2×60 35/3pt
          Zino x3
          Hang clean 4×3
          Squat 365×3 385×3 410×3 460×3
          Bench 230×3 240×3 255×3 290×3
          W pullups x5 x5 x5 x5

          Maint sq/bp – pushing the clean/snatch over the next 3-4 weeks…..

        • Participant
          utfootball4 on November 18, 2012 at 1:39 am #118460

          Fri: 680
          Warmup W
          2x30hills/2×30-3pt/50/60
          250/200 (20) 13-14mins
          Louisiana x30
          A’s 2×30
          1a: Power snatch 4×3
          1b: SRdl 2×5
          Bh.P Jerk 3×3
          Jump squat 3x5x30% 3x5x15

          Tempo later today….

        • Participant
          utfootball4 on November 18, 2012 at 7:26 am #118466

          Sat: 900
          Warmup Z
          6×150 rest 230
          Abs: x200

        • Participant
          utfootball4 on November 21, 2012 at 12:34 pm #118511

          Week 6: Maint
          Mon: 360
          Warmup C
          4×30 blk
          3xflys 40-20
          1×60 40/blk
          Zino x3
          Hang clean 4×3
          Squat x3xsm x3 x2
          Bench x3xsm x3 x2
          W pullups 4×5

          Tue: 1000
          Warmup A
          5×200+abs x200 btw reps rest 3m

        • Participant
          utfootball4 on November 23, 2012 at 2:54 am #118534

          Wed: 500
          Warmup W
          2×20/2×30 blk
          2×200 15mins/(30)
          Louisiana x20
          A’s 2×30
          1a: Power snatch 4×3
          1b: Srdl 2×5
          Bh P Jerk 3×3
          Jump squat 2x5x30% 2x5x15

          Avg workout – should have taken the day off….

        • Participant
          utfootball4 on November 24, 2012 at 8:30 am #118567

          Sat: 900
          Warmup Z
          6×150 rest 230
          Abs: x200

        • Participant
          Matt Norquist on November 24, 2012 at 9:25 am #118571

          UT – what are you training for and how old are you?

          Your weight room #s are solid.

          How fast are you running these 150s, etc?

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