Friday, February 23

LOWER A

189.0

3x{
6 push press @ [115,135,135]
6 hammer ups @[20,15,15]
}

3x{
8 split squat cable row @[50,57.5,57.5]
8 DB cali press @60
}

CORE A

3x{
40yd med ball carry @15
40yd DB carry @70
8 prone bent leg lift
}

Thursday, February 21

PHASE FOUR!!!

LOWER A

2x4 rotational scoop toss @20

snatches... a bunch of x1s and x3s 

max = 3x105

box jumps

2x5 @3 plates

3x{

8 backward DB lunges @120

7 RDL @ [225,245,275]

}

CATCH-UP .... FEBRUARY

didn't mean to do that again... but I made it all the way through. honest.

Final tallies:

UPPER A
3 hammer ups @45
[6,4] single arm DB benches @55
7 seated cable rows @72.5
10 cuban to press @12

UPPER B
3 bench presses @135 [2@155]
7 DB row @75
8 pullovers @75
10 W raise @12

LOWER A
6 skater bounds
5 tuck jumps
3 squats @ 275
8 DB SLDL @140
8 lying hip flexion @42.5
15s low squat taps

LOWER B
5 frog jumps
8 bounding leaps
3 DLs @335 (1 @355)
8 walking DB lunges @130
8 swiss ball hip extension

CORE A 3x...
8 DB raised swiss situps @80
7 SL bosu bridges
24 bosu plank up downs

CORE B 3x..
10 dead bug legs
40 yard plank walk
10 side plank hip leg ups

Saturday, February 2

jog to ratner

189.2


UPPER A

hammer chinups (w/ dumbbell)
5xbw
3x30
5x25
3x25
5x20

3x{
[5,7,7] single arm DB press @[50,50,55] - note: lopsided! 3 on right arm in last set
[6,8,8] one arm cable row @[70,55,55]
}

3x 10 cuban to press @10

Friday, February 1

jog to ratner

LOWER B

2x{

5 frog jumps

6 power skips

deadlifts

5@225

3@265

5@245

3@265

5@245

3x{

10 DB walking lunges @120

10 swiss ball hip extension

}

Thursday, January 31

jog to crown

UPPER B

bench
5@135
3@155
5@145
3@145
5@135

3x{
8 one arm DB row @65
10 pullover @[55,55,60]
}

3x 8 W raise @12.5

CORE B

3x{
10 dead bug legs
40y plank walks
8 side plank hip abduction

Wednesday, January 30

jog to Ratner

LOWER A

2x{
6 lateral bound and stick
5 tuck jumps
}

squats
5 @185
3@185
5@205
3@225
5@205

3x{
8 DB SLDL @120
8 lying hip flexion @35

3x12s low squat jumps

Monday, January 28

jog to CROWN

UPPER A

hammer chinups (w/ dumbbell)
5xbw
3x15
5x15
3x15
5x15

3x{
5 single arm DB press @50
6 one arm cable row @65
}

3x 10 cuban to press @8

CORE A
3x
8 pre-stretch crunch @60
7 bosu single leg hip extension
16 up-down bosu plank

CATCH-UP.... JANUARY

So I really did do everything in phase 2. faster than the schedule. honest. it was just such a blur, i didn't write anything down...

on to phase 3!

Tuesday, January 8

bike to crown

UPPER A
3x{
5 push press @[115,125,135]
7 1.25 chin up
}

3x{
9 cali press @[65,75,75]
10 RRR press @[5p, 10, 10]
}

CORE A

3x{
10 paused rotation plank
8 diagonal plate raise @fat45
12 leg lowering
}

Monday, January 7

bike to crown


lots of throws
 new gloves = infinity

dynamic warmup

SAQ
3x 6 counterlateral hops
4x 5-10-5 drill
4x shuffle to sprint

planks, glute bridges, etc?

Sunday, January 6

bike to Ratner

CONDITIONING

elliptical for 30 min
- focus on raising knees, and looking like i'm going fast!

LEGS
3x{
7 High pull from hang @135
10 reactive squat @45
}

3x{
8 1.25 RFESS @[45,40,40]
10 hip thrusts @90
}

Oh RFESS, how I missed you...

CORE
3x{
10 mini plank roll
8 diagonal plate raises @4510 single leg lifts}


40 sit-ups
2min plank

Saturday, January 5

bike to ratner... through snow. might be the end of the season.

UPPER B

3x{
7 bench press @115
6 medicine ball tosses @16
8 stable rows @50
}

3x{
10 swiss ball fly @25
8 1.25 bar row @bosu
}

3x{
8 plate grips @45
}

Friday, January 4

bike to ratner

LOWER A

3x{
12 squat jumps @35 bar
8 hang jumps @135
}

3x{
10 step-ups @95
8 single leg DB deadlift @50
}

3x{
8 side lunges @45
10 lying hip flexion @25
}


CORE B

3x{
12 seconds pallov press @30
8 half chops @25
10 single leg rows @30
}

Thursday, January 3

bike to ratner

191.0 - meh

UPPER A

3x{
8 push press @[95,105,115]
8 chinups
}

3x{
10 cali press @[45,65,65]
9 RRR press @5
}

CORE A

3x{
10 mini plank roll
8 diagonal plate raises @45
10 single leg lifts
}

Wednesday, January 2

back in the saddle....

bike to ratner

CORE A

3x{
8 inchworms
45s side plank w/ 10 leg raises
14 reverse crunches
}

FULL-BODY

3x 5 raised heel back squats @[185,205,205]

3x{
8 single leg glute bridges @35
10 heel touches
}

3x{
8 rotational pushups @15
8 1.25 supine rows @105
10 internal rotations @25
}

Sunday, December 30

run up to runyon canyon and back

Saturday, December 29

run through the arroyo and back

Friday, December 28

hitting like a million golfballs in griffith park

Thursday, December 27

hike up runyon canyon

Wednesday, Decemeber 26

run to chaplin and back

Tuesday, December 25

3x{

10 inchworms
10 side plank leg raises
10 reverse crunches
10 rotational pushups @10
}