Strength and Conditioning

Training Logs
182

13 July 2018

Squats: 185 x 20min EMOM
Pushups: BW + 25 x 50 total reps
Pull-ups: BW x 50 total reps

183

30 July 2018

Just got back from a 2 week vacation

Bench Press
Bar x 10
95 x 5
135 x 3
155 x 2
175 x 10 (cluster set; 30sec between reps)

Incline DB Bench: 3 x 10 @ 50

Plate Iso-hold Row: 3 x 30sec @ 45
Incline DB Flyes: 3 x 12 @ 10
Tricep Pushdowns: 3 x 12 @ 105

184

31 July 2018

Deadlifts
Bar x 10
135 x 5
185 x 3
225 x 2
255 x 10 (Cluster set; 30sec between reps)

Squats
Bar x 10
95 x 5
135 x 5 x 5

GHRs: 3 x 10 @ BW
RKC/Side Plank: 3 x 10sec per position

185

2 August 2018

NG Chin-ups
25 x 10 (Cluster set; 30sec between reps)

Lat Pull-downs: 3 x 10 @ 120

Squeeze Pushups: 3 x 4 with band
Dead Stop Lateral Raises: 3 x 10 @ 10
EZ Bar Curls: 3 x 10 @ 55

186

6 August 2018

Bench Press
Bar x 10
95 x 5
135 x 3
155 x 2
175 x 12 (Cluster Set; 30sec rest between reps)

Incline DB Bench: 3 x 12 @ 50

Incline Iso-hold Plate Rows: 3 x 1min @ 45
Incline DB Flyes: 3 x 15 @ 10
Tricep Pushdowns (rope): 3 x 15 @ 105

187

7 August 2018

Deadlifts
Bar x 10
135 x 5
185 x 3
225 x 2
255 x 12 (Cluster set; 30sec rest between reps)

Squats
Bar x 10
95 x 5
135 x 2
155 x 6 x 5 sets

GHRs: 3 x 12 @ BW
RKC/Side Plank: 3 x 12sec per position

188

9 August 2018

NG Chin-ups
25 x 12 (Cluster Set; 30sec rest between reps)

Lat Pulldowns: 3 x 12 @ 120

Squeeze Pushups: 3 x 5 with band
Dead stop Lateral Raises: 3 x 12 @ 10
EZ Bar Curls: 3 x 12 @ 55

189

10 August 2018

Hanging Leg Raises: 50 total reps @ BW

Pushups: 100 total reps @ BW
Face-Pulls: 100 total reps @ 60

Seated Calf Raises: 50 total reps @ 45

190

13 August 2018

Bench Press
45 x 10
95 x 5
135 x 3
155 x 2
175 x 15 (Cluster set; rest 30sec between reps)

Incline DB Bench: 5 x 10, 10, 9, 6, 5 @ 55

Incline Plate Iso-hold Row: 4 x 1min @ 45
Incline Rear Delt Flyes: 4 x 15 @ 10
Tricep Pushdowns: 4 x 15 @ 105

One Mile Run: 7min 31sec

191

14 August 2018

Deadlifts
Bar x 10
135 x 5
185 x 3
225 x 2
255 x 15 (Cluster set; 30sec rest between reps)

Squats
Bar x 10
95 x 3
135 x 2
155 x 5 x 7 sets

GHRs: 3 x 12 @ BW
RKC/Side Plank: 3 x 15sec per position

192

16 August 2018

NG Chin-ups
BW x 5
25 x 15 (Cluster set; 30sec rest between reps)

Lat Pull-down: 4 x 10 @ 140

Squeeze Pushups: 4 x 5 with band
Dead-stop Lateral Raises: 4 x 12 @ 10
EZ Bar Curl: 4 x 12 @ 55

One Mile Run: 7min 30sec

193

17 August 2018

Run: 6km (not timed)

Walking Lunges: 100 total reps (50 per leg) @ BW
Overhead Tricep Extensions: 100 total reps with green band
BPA’s: 100 total reps
KB Swings: 100 total reps @ 45

194

20 August 2018

Bench Press
Bar x 10
95 x 5
135 x 3
155 x 2
165 x 1
185 x 1 EMOM for 5min

DB Bench Press: 5 x 6 @ 60

Iso-hold YWT’s: 3 x 15sec per position
One-arm DB Rows: 3 x 10 @ 55
DB Rolling Tricep Extensions: 3 x 10 @ 30, 20, 25

One Mile Run: 7min 00sec

195

21 August 2018 - AM
6.5km run untimed

21 August 2018 - PM

Deadlift
Bar x 10
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1 EMOM for 8 minutes

Squats
Bar x 10
135 x 5
155 x 2
165 x 5 x 5 sets

Statue of Liberty Split Squats: 3 x 7 @ 30
Hollow Body Rocks: 3 x 20sec

196

Chin-ups
BW x 5
10 x 3
35 x 1 EMOM for 10 minutes

Standing J-Pulldowns: 3 x 12 @ 40

Offset Medball Pushups with Shoulder Touch; 3 x 8 @ BW
Side Lying Lateral Raise: 3 x 10 @ 10, 10, 15
11/2 rep Incline DB Curls: 3 x 6 @ 25, 20, 20

197

29 August 2018 - AM
6.5km walk with 35lbs

29 August 2018 - PM

Deadlift
Bar x 10
135 x 5
185 x 3
225 x 2
255 x 1
275 x 1 EMOM for 10 minutes

Squats
Bar x 5
95 x 3
135 x 2
155 x 1
165 x 5 x 6 sets

Statue of Liberty Split Squats: 3 x 8 @ 30
Hollow Body Rocks: 3 x 30sec

198

30 August 2018

Chin-ups
BW x 5
35 x 1 EMOM for 12 minutes

Standing J-Pulldowns: 4 x 12 @ 120, 140, 160, 160

Offset Medball Pushups with shoulder touch: 4 x 10 @ BW
Side-Lying Lateral Raise: 4 x 10 @ 10
11/2 Rep Incline DB Curls: 4 x 6 @ 20

199

4 September 2018

Goblet Squats: 3 x 8 @ 40

Bulgarian Split Squats: 2 x 8 @ BW

Straight Leg Heel Raises: 3 x 8 @ BW
Stability Ball Crunches: 3 x 15 @ BW

200

5 Sep 2018

Bench Press: 3 x 8 @ 115
Rear Delt Flyes: 3 x 20 @ 5

Low Pulley Cable Rows: 3 x 10 @ 90
DB Shrugs: 3 x 10 @ 50

Tricep Pushdowns: 3 x 20 @ 50
Zottman Curls: 3 x 10 @ 15

Sandbag Carry: 2 x 200m
Plank: 2 x 1min

201

7 September 2018

AM

One Mile Run: 6min 32sec
Pushups: 43
Sit-ups: 61
Pull-ups: 10
Standing Long Jump: 75in

PM

Deadlift:
Bar x 10
135 x 5
225 x 5
245 x 5
225 x 5 x 2 sets
Box Jumps: 5 x 3

Front Loaded Lateral Lunge: 3 x 10 @ 45
Side Plank: 3 x 1min per side

One Arm KB Swings: 2 x 12 @ 45
Swiss Ball Plank: 2 x 1min