MORNING
1km run
50 pull-ups
100 push-ups
150 sit-ups
1km run
AFTERNOON
15 minutes of foam rolling
15 minutes of hip mobility drills
MORNING
8 rounds of:
Lunges x 10 per leg @ BW
KB swings x 15 @ 35
Med Ball Slams x 10 @ 20
Run x 20 minutes
AFTERNOON
WARM UP
Skipping x 5min
Shoulder/Chest/Lat Stretches with a band x 2min/side
90/90 to Beat Sit x 5/side
Windmill hip series x 3 positions x 5 per side
Downward dog to Strider x 5 per side
Lying Shoulder Stretch x 5 per side
Goblet Squats x 10 breaths
Relaxed Hang x 10 breaths
EXPLOSIVE
Push Jerks: 5 x 2 @ 45
Med Ball Slams: 5 x 2 @ 20
STRENGTH
Bench Press: 65 x 5, 85 x 5, 95 x 5, 105 x 5, 115 x 5, 135 x 5; 5 x 10 @ 105
DB Squats: 5 x 10 @ 75
DB SLDL: 5 x 10 @ 75
Time: 38min 22sec
ACCESSORY
Band Pull-apart x 100 total
I ran a random fartlek run between telephone poles tonight. It was probably about 3km. Pretty shitty workout tonight but better than nothing.
WARM UP
Skipping x 5min
Relaxed Hang x 30sec
Shoulder/Chest/Lat Stretches with a band x 2min/side
90/90 to Beat Sit x 5/side
Windmill hip series x 3 positions x 5 per side
Downward dog to Strider x 5 per side
Lying Shoulder Stretch x 5 per side
Goblet Squats x 10 breaths
EXPLOSIVE
Power Cleans: 5 x 2 @ 65
Box Jumps: 5 x 2 @ increasing heights
STRENGTH
Deadlifts: 95 x 5, 115 x 5, 135 x 5, 165 x 5, 185 x 5, 205 x 5; 5 x 10 @ 165
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10, 10, 10RP, 10RP, 10RP @ BW
ACCESSORY
Band Pull-aparts x 100 total reps
*RP= Rest pause
Kept it simple…
CARDIO
5km Run in 26min
WARM UP
Relaxed Hang x 10 deep breaths
Weighted Pec Stretch x 10 deep breaths
Dowel Rod Lat Stretch on Bench x 10 deep breaths
Hurdle Duck Unders x 20 (lower every 5 reps)
Couch Stretch x 10 deep breaths
Striders with Reach x 5 per side
Goblet Squats x 10 deep breaths
EXPLOSIVE - Superset
Front squat: 5 x 2 @ 65
Box Jumps: 5 x 2 @ increasing heights
STRENGTH - Alternating Superset
Back Squats: 65 x 5, 85 x 5, 95 x 5, 120 x 5, 130 x 5, 140 x 5; 5 x 10 @ 120
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10, 10rp, 10rp, 10rp, 10rp @ BW
Time: 39min 45sec
ACCESSORY
Band Pullaparts x 100 total reps
YESTERDAY
Mobility - Defranco’s Daily Dozen (with some modifications)
Conditioning - One Mile Run in 6min 50sec
*The run wasn’t a PR but it’s the fastest I’ve run a mile in at least a year
WARM UP
Relaxed Hang x 30sec
Banded Shoulder/Pec/Lat Stretch x 2min/side
90/90 hip stretch x 5/side
Windmill hip series x 5/position/side
Downward dog to Strider x 5
Shoulder/thoracic opening x 5/side
Prying Goblet squat x 10 deep breaths
EXPLOSIVE - Superset
Bench Press: 2 x 10 @ 45
Med Ball Slams: 2 x 10 @ 20
STRENGTH - Alternating Superset
Bench Press: 65 x 5, 85 x 5, 95 x 5, 120 x 5, 130 x 5, 140 x 5; 5 x 10 @ 120
DB Squats: 5 x 10 @ 75
DB SLDL w/ Shrug: 5 x 10 @75
Time: 32min 57 sec
ACCESSORY
Band Pull-aparts: 100 total reps
MOBILITY
15 minutes of full body foam rolling
Defranco’s Daily Dozen
RUN
2 x 800m in 3min 20sec
Rest 1min 30sec between repeats
WARMUP
Skipping x 100 reps
Relaxed Hang x 30 seconds
Shoulder/Chest/Lat Stretch with band x 2 min/side
90/90 Stretch to windmill hip series x 5/position/side
Downward dog to Strider with reach x 5/side
Lying Shoulder Stretch x 5/side
Prying Goblet Squats x 10 deep breaths
EXPLOSIVE - Superset
Deadlifts: 2 x 10 @ 45
Broad Jumps: 2 x 5 @ BW
STRENGTH - Alternating Superset
Deadlifts: 95 x 5, 135 x 5, 155 x 5, 175 x 5, 185 x 5, 195 x 5; 5 x 10 @ 175
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10rp @ BW
Time: 42min 16sec
ACCESSORY
Band Pull-aparts x 100 total reps
WARM UP
Relaxed Hang x 30sec
Banded Shoulder/Pec/Lat Stretch x 2min/side
90/90 hip stretch x 5/side
Windmill hip series x 5/position/side
Downward dog to Strider x 5
Shoulder/thoracic opening x 5/side
Prying Goblet squat x 10 deep breaths
EXPLOSIVE - Superset
Squats: 2 x 10 @ 45
Box Jumps: 2 x 5 @ BW
STRENGTH - Alternating Superset
Squats: 65 x 5, 85 x 5, 95 x 5, 115 x 5, 135 x 5, 145 x 5; 5 x 10 @ 115
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10, 10rp, 10rp, 10rp, 10rp @ BW
Time: 42min 58 sec
ACCESSORY
Band Assisted Pull-ups: 1 x 10 with a green band
Band Pull-aparts: 100 total reps
WARM UP
Relaxed Hang x 30sec
Banded Shoulder/Pec/Lat Stretch x 2min/side
90/90 hip stretch x 5/side
Windmill hip series x 5/position/side
Downward dog to Strider x 5
Shoulder/thoracic opening x 5/side
Prying Goblet squat x 10 deep breaths
EXPLOSIVE - Superset
Bench Press: 2 x 10 @ 45
Med Ball Slams: 2 x 5 @ 20
STRENGTH - Alternating Superset
Bench Press: 65 x 5, 85 x 5, 95 x 5, 115 x 5, 135 x 5, 145 x 5; 5 x 10 @ 115
DB Squats: 5 x 10 @ 75
DB SLDL w/ Shrug: 5 x 10 @75
Time: 38min 40 sec
ACCESSORY
Band Pull-aparts: 100 total reps
PULL-UPS/MOBILITY - Superset
Pull-ups: 5 x 10, 9, 8, 7, 6 @ BW
Defranco’s Daily Dozen
RUNNING
2 Minute Starts: 4 x 400m @ 1min 35sec each
WARMUP
Relaxed Hang x 30 seconds
Shoulder/Chest/Lat Stretch with band x 2 min/side
90/90 Stretch to windmill hip series x 5/position/side
Downward dog to Strider with reach x 5/side
Lying Shoulder Stretch x 5/side
Prying Goblet Squats x 10 deep breaths
EXPLOSIVE - Superset
Deadlifts: 2 x 10 @ 45
Box Jumps: 2 x 5 @ BW
STRENGTH - Alternating Superset
Deadlifts: 95 x 5, 115 x 5, 135 x 5, 165 x 5, 185 x 5, 205 x 5; 5 x 10 @ 165
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10, 9, 8, 7, 7 @ BW
Time: 39min 05sec
ACCESSORY
Band Pull-aparts x 100 total reps
I decided to skip my speed work for running today since the university running team was using most of the track. -These guys were impressively fast it was kind of fun to watch- so I did a loaded carry circuit instead the whole circuit took about 12 minutes of continuos carrying. It was a nice change to go off the program and have some fun.
PULL-UPS/MOBILITY - Superset
Pull-ups: BW x 10, 9, 8, 8, 7 @ BW
Defranco’s Daily Dozen
LOADED CARRY CIRCUIT
40lb Sandbag Shoulder Carry x 100m/side
40lb Sandbag Craddle Carry x 200m
25lb Single Overhead KB Carry x 100m/side
25lb Single Rack KB Carry x 100m/side
25lb/arm Plates Farmer Walk x 200m
WARMUP/JUMPS - Superset
Box Jumps: 7 x 2 @ Increasing heights (between mobility work)
Skipping x 100 reps
Relaxed Hang x 30 seconds
Shoulder/Chest/Lat Stretch with band x 2 min/side
90/90 Stretch to windmill hip series x 5/position/side
Downward dog to Strider with reach x 5/side
Lying Shoulder Stretch x 5/side
Prying Goblet Squats x 10 deep breaths
Squats x 10 @ 45
STRENGTH - Tri-set (Alternating between Dips and Pull-ups)
Squats: 65 x 5, 85 x 5, 95 x 5, 125 x 5, 140 x 5, 155 x 5; 5 x 10 @ 125
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10, 9, 9, 8, 7 @ BW
Band Pull-aparts: 10 x 10 with a mini-band
Time: 43min 12sec
PULL-UPS/MOBILITY - Superset
Pull-ups: 5 x 10, 9, 9, 8, 7 @ BW
15 minutes of Foam Rolling
Defranco’s Daily Dozen
RUNNING
1 Minute Starts: 8 x 200m @ 45sec for first for laps; I couldn’t maintain the pace after, but they were all under 50sec each
WARMUP/JUMPS - Superset
Box Jumps: 6 x 2 @ Increasing heights (between mobility work)
Skipping x 100 reps
Relaxed Hang x 30 seconds
Shoulder/Chest/Lat Stretch with band x 2 min/side
90/90 Stretch to windmill hip series x 5/position/side
Downward dog to Strider with reach x 5/side
Lying Shoulder Stretch x 5/side
Prying Goblet Squats x 10 deep breaths
Bench Press x 10 @ 45
STRENGTH - Tri-set (Alternating between Squats and SLDLs)
Bench Press: 65 x 5, 85 x 5, 95 x 5, 125 x 5, 140 x 5, 155 x 5; 5 x 10 @ 125
DB Squats: 5 x 10 @ 75
DB SLDL: 5 x 10 @ 75
Band Pull-aparts: 10 x 10 with a mini-band
Time: 39min 27sec
PULL-UPS/MOBILITY - Superset
Pull-ups: 5 x 10, 10, 9, 8, 7 @ BW
15 minutes of Foam Rolling
Defranco’s Daily Dozen
RUNNING
2.4km run in 11min 00sec