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Old 08-11-2009, 06:19 AM   #11
Matthieu Hertilus
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Day5:
Sled Runs (for technique + acceleration not conditioning) + Upper Body

Sled Runs: 3x2x30m (+45#) ~ 1 min b/t reps; ALAN b/t sets
Upper Body:
Heavy Pull: Weighted Pullups (4x5@+65#)
Upper Body Circuit: Incline Press (3x12@70#)/ Chest Supported Row (3x10@30#)/ Med Ball Slam(3x12@25#)
Accessory Vertical Push: Pike Pushups [feet on ex. ball/ hands on plates](3x12)
Abs: GH Sit-Ups (3x12@25#)
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Old 08-15-2009, 10:00 PM   #12
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Day6: Rest

Day7: Lower Body:
Heavy Pull: Deadlift (315#x3, 335#x3, 355#x3)
Unilateral Movement: Step-Ups (70# DB x 12x 3)
Aceessory Superset I: Manual Hamstring Curl (2x10)/ Real Runner Single Leg Drive (2x10)
Accessory Superset II: Back Extension (120#x 12x 2)/ Incline Sit-Ups (2x20)

- A bit scattered today since I was pressed for time
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Old 08-15-2009, 10:01 PM   #13
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Days 8 & 9: Right in the middle of job training therefore I for time purposes I take the extra day off. Will resume on Sunday to start the cycle over with speed work and upper body work.
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Old 08-16-2009, 10:58 AM   #14
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Week 2
Day1: Speed Work/ Upper Body

Speed Work: 4x10m starts, 2x3x30m [3 min/ 5min]

Upper Body:
Heavy Push: Bench Press (135#x5, 185#x5; 225x4x3; 185#x AMAP[13])
Heavy Row: *Unilateral DB Row (70#x6x4)
Shoulder Complex I: Neutral DB Press (30#x24x2)/ Rev. Fly (30#x10x2)
Shoulder Compex II: Front Raise (15#x12x2)/ Lateral Raise (15#x12x2)
Abs: Incline Sit-Ups [Weight Behind the Head/ Large Incline] (3x15 W/ 10# plate)
Finisher: Light Real Runner (3x25 strides)

*Extra Isomeric hold and slower eccentric movement
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Old 08-18-2009, 10:46 PM   #15
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Day2: Lower Body

Heavy Pull: *Trap Bar Deadlift [off riser] (315#x3, 335#x3, 355#x3)
Unilateral Movement: Rev Lunge [off riser] (65#x8x2; x6x2)
Accessory Movement: GHR (25#x12x3)
Abs: Russian Twists (50#x12x4)

*Substituting trap bar deadlift for box squats because it's easier on my knees
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Old 08-20-2009, 03:03 PM   #16
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Day3: Speed Endurance

2x3x130m [3 & 4.5 min]
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Old 08-21-2009, 08:08 AM   #17
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Day4: Upper Body

Heavy Pull: Weighted Pullups (4x6@+65#)
Upper Body Circuit: Incline Press (3x12@70#)/ Chest Supported Row (3x12@30#)/ Med Ball Slam (3x12@25#)
Accessory Movement: Pike Pushup [feet on ex. ball/ hands on plates] (3x12)
Arms Circuit: Band Pressdown (2x12)/ Hammer Curls (2x20@35#)
Abs: Side Bends (3x10@70#)

*Got a little carried away with going four days straight, although performance wasn't an issue, I will still use day 5 as a rest day
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Old 08-22-2009, 10:17 PM   #18
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Day5: Rest
Day6: Lower Body

Heavy Pull: Deadlift (315#x3/ 335#x3/ 355#x4)
Unilateral Movement: Step-Ups (155#x10x3)
Accessory Superset: Sumo Deadlift (180#x10x3)/ Swiss Ball Leg Curl (BWx10x3)
Core Circuit: GH Sit-Ups (25#x15x2)/ GH Back Extension (25#x15x2)
Finisher: Real Runner (3x25 strides).

*Much more organized than the last lower body day involving the deadlift, but just didn't have the energy that I thought I would have after the unilateral movement partly due to following the Warrior Diet in my opinion
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Old 08-26-2009, 07:49 AM   #19
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Day7: Tempo Runs

2x4x80m (80%, Walk Back Recovery)

Day 8&9: Rest
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Old 08-27-2009, 02:23 PM   #20
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Wk3: Day 1 - Speed & Upper Body

Speed Work: 10x10m starts (from various positions)

Upper Body:
Heavy Push: Floor Press (225#x3x5)
Heavy Row: BB Row (135#x8, 155#x8, 165#x6x2)/ Face Pulls (Medium Band x 15x3)
Accessory Movement: Curl to Press (25#x12x2, x8x2)
Core Circuit: Sit-Ups x15/ Side Crunches x15/ Rev. Crunches x15/ Back Ext. x15; Side Bends - 2x5x96# (Hvy).

*No access to a bench which is why I substituted floor presses for bench press. Still went heavy maximal CNS activation.
* No access to a track so I made do with practicing starts from various positions (3x pushup position [down], 3x pushup position [up], 4x regular start).
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