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Did you know?
Jarred qualified for the 2004 Olympics!

Another 8 weeks of intense training. For this series of workouts I am training 5 days a week and go from late January-March. Full details of my training during that time is right here. By: Jarred Rome Week 1 Jan 27-31 Jarred Rome Wallpaper 2004 Discus Olympian. Week #15 - 6/20/2006 1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600 480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Snatch Pull 220x4 265x4 287x4 313x4 313x4 Bench 315x5 365x5 375x5 385x5 395x5 405x4 Dumbell Press 80x8 80x8 80x8 Bent Flys Stretch 20x8 20x8 20x8 Hip Flexor 11x10 14x10 Back Curls 45x10 45x10 45x10 Crunches 50 50 Side Crunches 25 25 Click Here For A Printable Log Of Week 1 Monday. Tuesday Set 1 Set 2 Set 3 Set 4 Warm Up Cardio 10 Min Calf Bands Single 15 15 15 Calf Raises Weighted Single 10 10 10 Leg Curls Single 10 10 10 Leg Ext. Single 10 10 10 10 Calf Ext. Single 10 10 10 Leg Jumps Single 10 10 10 Leg Jumps Double 10 10 Cardio 20 min Med Ball Throws Click Image To Enlarge. Jumps (Shown With Medicine Ball). Video Guides:  Windows Media - MPEG - Video iPod Click Image To Enlarge. Medicine Ball Throw. Video Guides:  Windows Media - MPEG - Video iPod Click Here For A Printable Log Of Week 1 Tuesday. Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Push Press 220x4 265x4 285x4 313x4 313x4 Squat-Front 315-285x5 345-313x5 365-330x5 385-360x5 405-360x5 405-360x5 Lat Pulldown 220x8 240x8 250x8 Dumbell rows 100x8 120-110x8 140-120x8 Core Strength 30 seconds 30 seconds 30 seconds 30 seconds Click Here For A Printable Log Of Week 1 Wednesday. Thursday Set 1 Set 2 Set 3 Warm Up Cardio 10 Min Calf Bands Single 15 15 15 Calf Raises *Double Weighted 10 10 10 Calf Raises Single 10 Leg Curls Single 10 10 10 Leg Ext. Single 10 10 10 Calf Ext. Single 10 10 10 Cardio 20 min Med Ball Throws Click Here For A Printable Log Of Week 1 Thursday. Friday Set 1 Set 2 Set 3 Set 4 Set 5 Clean Pull 220x4 265x4 313x4 333x4 353x4 D.Incline 100x6 110x6 120x6 140x6 140x6 Skull Crush 135x8 145x8 155x8 B. Bicep Curl 55x8 55x8 55x8 Forearms 135x15 50x15 Back Extension 45x10 55x10 55x10 Med Ball Crunch 25 25 25 25 Click Here For A Printable Log Of Week 1 Friday. Week 2 Feb 3-7 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Snatch 177x4 187x4 200x4 210x4 210x4 Bench - timed 315x7 325x7 335x7 345x7 365x7 Dumbell Press 70x8 90x8 90x8 Flys - stretch 20x8 20x8 20x8 Hip Flexor 13 10 10 Back Curls 45x10 45x10 45x10 Crunches 50 50 Side Crunches 25 25 Click Here For A Printable Log Of Week 2 Monday. Tuesday Set 1 Set 2 Set 3 Set 4 Warm Up Cardio 10 Min Calf Bands Single 15 15 15 Calf Raises Single Weighted 10 10 10 Leg Curls Single 10 10 10 Leg Ext. Single 10 10 10 10 Calf Ext. Single 10 10 10 Leg Jumps Single 10 10 10 Double 10 10 Cardio 20 min Med Ball Throws 16x5 16x5 16x5 Click Here For A Printable Log Of Week 2 Tuesday. Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Push Press 265x4 285x4 313x4 333x4 333x4 Squat-Front 365-285x4 385-360x4 405-360x4 425-405x4 445-405x4 445-405x4 Lat Pulldown 230x8 240x8 250x8 Dumbell rows 110x8 120x8 120x8 Med Ball Throws Overhead 2x10 Side Twist 2x10 Click Here For A Printable Log Of Week 2 Wednesday. Thursday Set 1 Set 2 Set 3 Warm Up Cardio 10 Min Calf Bands Single 15 15 15 Calf Raises Double Weighted 10 10 10 Calf Raises Single 10 Leg Curls Single 10 10 10 Leg Ext. Single 10 10 10 Calf Ext. Single 10 10 10 Cardio 20 min Click Here For A Printable Log Of Week 2 Thursday. Friday Set 1 Set 2 Set 3 Set 4 Set 5 Clean 220x4 265x4 285x4 285x4 Incline 275x5 290x5 305x5 315x5 325x5 Skull Crush 145x8 155x8 165x8 B. Bicep Curl 60x8 60x8 60x8 Forearms 135x15 50x15 Back Extension 55x10 55x10 65x10 Med Ball Crunch 10 4x25 Click Here For A Printable Log Of Week 2 Friday. Week 3 Feb 10-14 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Snatch 177x3 200x3 210x3 220x3 230x3 230x3 Bench 365x6 405x4 405x4 425x3 425x3 440x3*0 Dumbell Press 90x8 100x8 105x8 Flys stretch 20x8 20x8 25x8 Hip Flexor 13 10 10 Back Curls 45x10 45x10 45x10 Crunches 2x50 Side Crunches 2x25 Click Here For A Printable Log Of Week 3 Monday. Tuesday Set 1 Set 2 Set 3 Set 4 Warm Up Cardio 10 Min Calf Bands Single 15 15 15 Calf Raises Single Weighted 10 10 10 Leg Curls Single 10 10 10 Leg Ext. Single 10 10 10 10 Calf Ext. Single 10 10 10 Leg Jumps Single 10 10 10 Leg Jumps Double 10 10 Cardio 20 min Click Here For A Printable Log Of Week 3 Tuesday. Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Push Press 265x4 285x4 300x4 313x4 313x4 Squat-Front 365-285x5 385-360x5 405-360x5 405-360x5 425-360x5 Lat Pulldown 240x8 250x8 260x8 Dumbell rows 110x8 120x8 130x8 Med Ball Throws Overhead 2x8 Side Twist 2x8 Click Here For A Printable Log Of Week 3 Wednesday. Thursday Set 1 Set 2 Set 3 Warm Up Cardio 10 Min Calf Bands Single 15 15 15 Calf Raises Double Weighted 10 10 10 Calf Raises Single 10 Leg Curls Single 10 10 10 Leg Ext. Single 10 10 10 Calf Ext. Single 10 10 10 Cardio 20 min Med Ball Throws 16x5 16x5 16x5 Click Here For A Printable Log Of Week 3 Thursday. Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Clean 220x3 265x3 285x3 300x3 313x3 313x3 Incline 290x6 305x5 315x5 325x4 340x3 350x3 365x3 Skull Crush 145x8 155x8 165x8 B. Bicep Curl 60x8 60x8 65x8 Forearms 135x15 50x15 Back Extension 55x10 55x10 65x10 Med Ball Crunch 10 4x25 Click Here For A Printable Log Of Week 3 Friday. RELATED ARTICLE An Interview With Olympian Jarred Rome! Find out what happened to Jarred at the 2004 Athens Olympics, what his training is like, what is next for him and more... [ Click here to learn more. ] Week 4 Feb 17-21 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Snatch 177x4 200x4 210x4 220x4 220x4 Bench 345x6 355x6 365x6 375x4 375x4 375x4 Dumbell Press 100x8 110x8 110x8 Flys stretch 20x8 25x8 25x8 Hip Flexor 13 10 10 Back Curls 45x10 45x10 45x10 Med Ball Throws Overhead 2x8 Side Twist 2x8 Click Here For A Printable Log Of Week 4 Monday. Tuesday Set 1 Set 2 Set 3 Set 4 Warm Up Cardio 10 Min Calf Bands Single 15 15 15 Calf Raises Single Weighted 10 10 10 Leg Curls Single 10 10 10 Leg Ext. Single 10 10 10 10 Calf Ext. Single 10 10 10 Leg Jumps Single 10 10 10 Leg Jumps Double 10 10 Cardio 20 min Click Here For A Printable Log Of Week 4 Tuesday. Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Push Press 285x3 300x3 313x3 333x3 353x3 Squat-Front 365-285x3 405-360x3 430-360x3 455-390x3 475-415x3 475-415x3 Lat Pulldown 250x8 250x8 260x8 Dumbell rows 110x8 120x8 130x8 Crunches 2x50 Side Crunches 2x25 Click Here For A Printable Log Of Week 4 Wednesday. Thursday Set 1 Set 2 Set 3 Warm Up Cardio 10 Min Calf Bands Single 15 15 15 Calf Raises Double Weighted 10 10 10 Calf Raises Single 10 Leg Curls Single 10 10 10 Leg Ext. Single 10 10 10 Calf Ext. Single 10 10 10 Cardio 20 min Click Here For A Printable Log Of Week 4 Thursday. Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Clean 220x4 265x4 285x4 300x4 300x4 Incline 255x6 275x6 295x6 325x4 325x4 325x4 Skull Crush 145x8 155x8 165x8 B. Bicep Curl 60x8 65x8 65x8 Forearms 135x15 50x15 Back Extension 55x10 55x10 65x10 Med Ball Crunch 10 4x25 Click Here For A Printable Log Of Week 4 Friday. Click To Enlarge. Author, Jarred Rome. Week 5 Feb 24-28 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Snatch 177x3 200x3 220x3 230x3 245x3 245x3 Bench 365x5 385x5 405x3 405x3 405x3 405x3 Dumbell Press 100x8 110x8 110x8 Flys stretch 25x8 25x8 25x8 Hip Flexor 15 10 10 Back Curls 45x10 45x10 45x10 Med Ball Throws Step Throw 3x8 Click Here For A Printable Log Of Week 5 Monday. Tuesday Set 1 Set 2 Set 3 Set 4 Warm Up Cardio 10 Min Calf Bands Single 15 15 15 Calf Raises Single Weighted 10 10 10 Leg Curls Single 10 10 10 Leg Ext. Single 10 10 10 10 Calf Ext. Single 10 10 10 Leg Jumps Single 10 10 10 Leg Jumps Double 10 10 Cardio 20 min Click Here For A Printable Log Of Week 5 Tuesday. Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Push Press 285x3 300x3 313x3 333x3 Squat-Front 365-285x4 405-313x4 425-360x4 425-360x4 445-380x4 Lat Pulldown 260x8 260x8 270x8 Dumbell rows 120x8 130x8 140x8 Crunches 2x50 Side Crunches 2x25 Click Here For A Printable Log Of Week 5 Wednesday. Thursday Set 1 Set 2 Set 3 Warm Up Cardio 10 Min Calf Bands Single 15 15 15 Calf Raises Double Weighted 10 10 10 Calf Raises Single 10 Leg Curls Single 10 10 10 Leg Ext. Single 10 10 10 Calf Ext. Single 10 10 10 Cardio 20 min Click Here For A Printable Log Of Week 5 Thursday. Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Clean 265x3 285x3 300x3 313x3 333x3 333x3 Incline 315x5 325x5 345x3 355x3 365x3 385x3 Skull Crush 145x8 160x8 170x8 B. Bicep Curl 65x8 65x8 70x8 Forearms 145x15 50x15 Back Extension 55x10 55x10 65x10 Med Ball Crunch 10 4x25 Click Here For A Printable Log Of Week 5 Friday. * Hurt left quad on Wednesday Week 6 March 3-7 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Snatch 177x4 210x4 220x3 230x3 230x3 Incline 315x5 340x3 315x5 340x3 315x5 340x3 Skull Crush 135x8 145x8 155x8 Flys stretch 50x8 60x8 60x8 Hip Flexor 15,17 10 10 Back Curls 45x10 45x10 45x10 Med Ball Throws Step Throw 3x8 Click Here For A Printable Log Of Week 6 Monday. Tuesday Set 1 Set 2 Set 3 Stadium Stairs Sprints 6 D. Leg 1 Calf Bands 15 15 15 Calf Raises Weighted 10 10 10 Leg Curls 10 10 10 Calf Ext. 10 10 10 Cardio 15 min Click Image To Enlarge. Stadium Stairs. Video: Windows Media (336 KB) MPEG (798 KB) Click Here For A Printable Log Of Week 6 Tuesday. Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Push Press 285x3 313x3 333x2 333x2 353x2 Squat-Front F.Lat Pulldown 250x8 250x8 250x8 Seated Rows 180x8 200x8 220x8 Upright Row 135x8 145x8 155x8 Crunches 2x50 Side Crunches 2x25 Click Here For A Printable Log Of Week 6 Wednesday. Thursday Set 1 Set 2 Set 3 Set 4 Set 5 Stadium Stairs Sprints 6 D. Leg 1 Calf Bands 15 15 15 Calf Raises Weighted 10 10 10 10 Leg Ext. 10 10 10 Calf Ext. 10 10 10 Cardio 15 min Click Here For A Printable Log Of Week 6 Thursday. Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Clean 265x4 285x4 313x3 313x3 323x3 Bench 355x5 385x3 355x5 385x3 355x5 385x3 Military Press 185x8 205x8 225x8 235x8 B. Bicep Curl 115x8 115x8 115x8 Forearms 155x15 50x15 Back Extension 45x10 55x10 55x10 Med Ball Crunch 10 4x25 Click Here For A Printable Log Of Week 6 Friday. Week 7 March 10-14 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Snatch 210x3 220x3 230x2 245x2 255x2 255x2 Incline 325x4 345x4 360x4 380x2 390x2 405x1 Skull Crush 145x8 155x8 165x8 Flys stretch 60x8 65x8 70x8 Hip Flexor 15,17 10 10 Back Curls 45x10 45x10 45x10 Med Ball Throws Step Throw 3x8 Click Here For A Printable Log Of Week 7 Monday. Tuesday Set 1 Set 2 Set 3 Stadium Stairs Sprints 7 D. Leg 2 Calf Bands 15 15 15 Calf Raises Weighted 10 10 10 Leg Curls 10 10 10 Calf Ext. 10 10 10 Cardio 15 min Click Here For A Printable Log Of Week 7 Tuesday. Wednesday Set 1 Set 2 Set 3 Set 4 Push Press 313x3 313x3 333x3 333x3 Squat-Front F.Lat Pulldown 250x8 250x8 260x8 Seated Rows 220x8 240x8 240x8 Upright Row 145x8 155x8 165x8 Crunches 2x50 Side Crunches 2x25 Click Here For A Printable Log Of Week 7 Wednesday. Thursday Set 1 Set 2 Set 3 Set 4 Stadium Stairs Sprints 7 D. Leg 2 Calf Bands 15 15 15 Calf Raises Weighted 10 10 10 10 Leg Ext. 10 10 10 Calf Ext. 10 10 10 Cardio 15 min Click Here For A Printable Log Of Week 7 Thursday. Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Clean 265x3 285x3 313x3 333x2 353x2 353x2 353x2 Bench 365x4 375x4 385x4 405x2 425x2 435x2 455x1 Military Press 185x8 225x8 235x6 255x6 B. Bicep Curl 115x8 115x8 115x8 Forearms 155x15 50x15 Back Extension 45x10 55x10 55x10 Med Ball Crunch 10 4x25 Click Here For A Printable Log Of Week 7 Friday. * Didn't Squat or Push Press(Quad) Week 8 March 17-21 Monday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Snatch Pull 220x3 245x3 315x3 335x3 355x3 355x3 Incline 345x3 365x3 380x2 395x2 405x2 415x1 Skull Crush 145x8 160x8 170x8 Flys stretch 65x8 70x8 75x8 Hip Flexor 15,17 10 10 Back Curls 45x10 45x10 45x10 Med Ball Throws Step Throw 3x8 Click Here For A Printable Log Of Week 8 Monday. Tuesday Set 1 Set 2 Set 3 Stadium Stairs Sprints 8 D. Leg 2 Calf Bands 15 15 15 Calf Raises Weighted 10 10 10 Leg Curls 10 10 10 Calf Ext. 10 10 10 Cardio 15 min Click Here For A Printable Log Of Week 8 Tuesday. Wednesday Set 1 Set 2 Set 3 Set 4 Set 5 Push Press 285x3 315x3 335x2 355x2 355x2 Front-Squat F.Lat Pulldown 260x8 260x8 260x8 Seated Rows 240x8 240x8 240x8 Upright Row 145x8 155x8 165x8 Crunches 2x50 Side Crunches 2x25 Click Here For A Printable Log Of Week 8 Wednesday. Thursday Set 1 Set 2 Set 3 Set 4 Stadium Stairs Sprints 8 D. Leg 2 Calf Bands 15 15 15 Calf Raises Weighted 10 10 10 10 Leg Ext. 10 10 10 Calf Ext. 10 10 10 Cardio 15 min Click Here For A Printable Log Of Week 8 Thursday. Friday Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Clean 265x3 285x3 315x3 335x2 355x2 365x2 375x2 Bench 415x3 455x1 415x3 465x1 415x3 475x1 Military Press 185x8 225x8 235x6 255x6 B. Bicep Curl 115x8 135x8 135x8 Forearms 155x15 60x15 Back Extension 45x10 55x10 65x10 Med Ball Crunch 10 4x25 Click Here For A Printable Log Of Week 8 Friday. * Didn't Squat or Push Press(Quad) Click To Enlarge. Author, Jarred Rome. jarredrome@yahoo.com Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article! Read Visitor Reviews - Write Your Own Review Back To Jarred Rome's Main Page Back To The Articles Main Page. Related Articles The Mad Max Program: Improve VO2 Max And Critical Power! Dumbbells, Barbells, And Kettlebells, Oh My... Crossing Over To Performance Training! Back To Top Neogenix BodyForge Advanced Nitric Oxide Signaling Muscle Volumizing Solution! Learn More!

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