Strength and Conditioning

WARMUP
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

EXPLOSIVE - Superset
Box Jumps: 5 x 2 @ increasing heights
BPAs: 5 x 10 with mini band

STRENGTH - Tri-set (Alternating between Squats and SLDLs)
Bench Press: 65 x 5, 85 x 5, 95 x 5, 110 x 5, 125 x 5, 145 x 14; 5 x 10 @ 110
DB Squats: 5 x 10 @ 75
DB SLDL: 5 x 10 @ 75
Band Pull-aparts: 10 x 10 with a mini-band
Time: 37min 07sec

WARMUP
Skipping x 100
Relaxed Hand x 30sec
90/Bearsit/90 Stretch to windmills x 5/position/side
Downward Dog to Strider with Reach x 5/side
Lying T-spine opening x 5/side
Prying Goblet Squats x 10 deep breathes
Weighted Pec Stretch on Bench x 10 deep breathes
Classic Lat Stretch x 10 deep breathes/side
Shoulder Dislocates with a band x 10

EXPLOSIVE - Superset
Box Jumps: 5 x 2 @ increasing heights
BPAs: 5 x 10 with a mini band

STRENGTH - Triset (alternate between dips and pull-ups)
Deadlift: 95 x 5, 115 x 5, 135 x 5, 155 x 5, 185 x 5, 205 x 12; 5 x 5 @ 155
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10 @ BW
BPAs: 10 x 10 with a mini band
Time: 40min 40sec

This was a really good workout. It was a PR on pull-ups; the first time I’ve ever been able to do 5 sets of 10. I got there by using this program in addition to my regular one:

PULL-UPS/MOBILITY
Pull-up Ladder: 1-2-3-4-5 (30sec rest between rungs)
Flow Series* x 5
Pull-up Ladder: 1-2-3-4 (30sec rest between rungs)
Flow Series* x 5
Pull-up Ladder: 1-2-3 (30sec rest between rungs)

*Flow Series = Squat - Push-up - Strider/side - Downward dog - Prone Cobra - Inch worm - Stand (holding each position for a deep breath)

SPEED WORK
Run: 6 x 400m in 1min 40sec
Rest by walking 200m

I’m no longer doing the fighter pull-up program since I reached 5 x 10 yesterday, however, I am going to continue to put in a little extra volume until my last few reps of the 5 x 10 get cleaned up a bit.

I first tried the flow Series I am doing last sunday when I couldn’t make it to the gym and notice I didn’t need to warm up as much on my squats the next day so there is obviously something to it and I’m going to continue to do it a few times per week.

WARMUP
Foam Rolling Full Body
Jumping Jacks x 25
Seal Jacks x 25
Hurdle Duck Unders x 20
Split Squats with 3sec pause x 5/side
Shoulder Dislocates x 10
Squats Hold x 30sec
Relaxed Hang x 30sec

SPEED WORK
Run: 12 x 200m in 45sec
Rest by walking 100m between repeats

WARMUP
Skipping x 100
Relaxed Hand x 30sec
Shoulder/Pec/Lat Stretch with a band x 2min/side
90/Bearsit/90 Stretch to windmills x 5/position/side
Downward Dog to Strider with Reach x 5/side
Lying T-spine opening x 5/side
Prying Goblet Squats x 10 deep breathes

EXPLOSIVE - Superset
Box Jumps: 5 x 2 @ increasing heights
BPAs: 5 x 10 with a mini band

STRENGTH - Triset (alternate between dips and pull-ups)
Squat: 65 x 5, 85 x 5, 95 x 5, 115 x 5, 135 x 5, 155 x 13; 5 x 5 @ 115
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10 @ BW
BPAs: 10 x 10 with a mini band
Time: 43min 47sec

I just posted my running program to the Conditioning forum. Take a look https://forums.t-nation.com/t/run-a-faster-mile-for-lifters/236948/1

WARMUP
Flow Series x 5 (mentioned a few posts ago)

SPEED WORK
Run: 2 x 1600m @ 7min 20sec
Rest by walking 800m between repeats

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
Box Jumps: 5 x 2 @ increasing heights
BPAs: 5 x 10 with mini band

STRENGTH - Tri-set (Alternating between Squats and SLDLs)
Bench Press: 65 x 5, 85 x 5, 95 x 5, 115 x 5, 135 x 5, 155 x 13(PR); 5 x 5 @ 115
DB Squats: 5 x 10 @ 75
DB SLDL: 5 x 10 @ 75
Band Pull-aparts: 10 x 10 with a mini-band
Time: 38min 10sec

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
Box Jumps: 5 x 2 @ Increasing heights
BPA’s: 5 x 10 with mini band

STRENGTH - Tri-set (Alternating between dips and pull-ups)
Deadlifts: 95 x 5, 115 x 5, 135 x 5, 175 x 5, 195 x 5, 215 x 10; 5 x 5 @ 175
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10 @ BW
Band Pull Aparts: 10 x 10 with a mini band
Time: 42min 17sec

After my planned week off for xmas, I’m now forced -not by choice- to take another week off of my speed work and the weight room. I did todays workout in my basement.

10 rounds of:
Push-ups x 10
Pull-ups x 5
Abs Wheel Rollouts x 2
Flow series x 1

With a 40 pound weight vest on:
Squats x 100
Push-ups x 25
in 15 minutes

Pushups x 50 total reps x 40lbs weight vest
Pull-ups x 50 total reps @ BW
Rear Delt Flyes x 50 total reps @ 10lbs

No training today but had to do a 4km walk in a blizzard… I’ll hopefully be back in the gym this weekend

Finally back at the gym…

WARMUP
Did my usual

EXPLOSIVE - Superset
Box Jumps: 5 x 2 @ increasing heights
BPA’s: 5 x 10 with mini band

STRENGTH - Triset (alternating between dips and pull-ups)
Squats: 65 x 5, 85 x 5, 115 x 5, 135 x 5, 150 x 5,
165 x 10*; 5 x 5 @ 135
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10 @ BW*
BPA’s: 10 x 10 with mini band
Time: 44min 23sec

My 10th rep of squats was a little shaky and I lost tension. My last of pull-ups was done rest pause.

MOBILITY
Foam Roll Full Body x 15min
Defranco’s Daily Dozen

SPEED WORK
100m in 25sec
200m in 50sec
400m in 1min 40sec
800m in 3min 20sec
1600m in 7min 00sec*
Rest by walking the distance of the last repeat

*my goal was 6min 40sec but due to my 2 week layoff and a rather brutal squat day I was running a bit slow

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
Box Jumps: 5 x 2 @ increasing heights
BPAs: 5 x 10 with mini band

STRENGTH - Tri-set (Alternating between Squats and SLDLs)
Bench Press: 65 x 5, 85 x 5, 115 x 5, 130 x 5, 145 x 5, 160 x 9; 5 x 5 @ 130
DB Squats: 5 x 10 @ 75
DB SLDL: 5 x 10 @ 75
Band Pull-aparts: 10 x 10 with a mini-band
Time: 42min 58sec

WARMUP
Foam Roll Full Body x 15min
Ankle/Achilles mobility against wall x 20 breaths/position/side
Couch Stretch x 20 breaths per side
Pigeon pose x 20 breaths per side
Bent leg iron cross x 10 per side

SPEED WORK
200m @ 50sec
400m @ 1min 40sec
600m @ 2min 30sec
800m @ 3min 20sec
600m @ 2min 30sec
400m @ 1min 40sec
200m @ 50sec
Rest by walking 1/2 the distance of the previous interval

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
Med Ball Throws (different throw every set): 5 x 2 @ 20
BPA’s: 5 x 10 with mini band

STRENGTH - Tri-set (Alternating between dips and pull-ups)
Deadlifts: 95 x 5, 135 x 5, 155 x 5, 185 x 5, 205 x 5, 225 x 8; 5 x 5 @ 185
Dips: 5 x 10 @ BW
Pull-ups: 5 x 10* @ BW
Band Pull Aparts: 10 x 10 with a mini band
Time: 44min 28sec

*Last 2 sets were done rest pause

WARMUP
Skipping x 500 reps
Weighted Pec Stretch x 10 deep breaths
Snow Angels x 10
Lat Stretch x 10 deep breathes per side

HYPERTROPHY
Band Pull-aparts: 100 total reps with a mini band
Barbell Curls: 100 total reps with an empty bar
Band Curls: 100 total reps with a blue band
Close Grip Bench Press: 100 total reps with an empty bar + 1 chain per side
Tricep Press Downs: 100 total reps with a green band
Cable Face-pulls: 100 total reps

WARMUP
Flow Series x 5

EXPLOSIVE
Box Jumps: 5 x 2 @ 30in

STRENGTH
Squats: 20kg x 10, 40kg x 5, 50kg x 3, 60kg x 2, 70kg x 1, 80kg x 5
Superset:
-Pushups: 3 x 20 @ BW
-Seated Cable Rows: 3 x 20 @ 13kg