T Nation

Strength and Conditioning


#202

10 Sept 2018

Bench Press
Bar x 10
135 x 5
165 x 5
155 x 5 x 3 sets

Pull-ups: 4 x 12, 6, 5, 2 @ BW
DB Floor Press: 4 x 10 @ 40

Cable Face-pulls: 3 x 10 @ 100
DB Reverse Flyes: 3 x 10 @ 15

Pushups: 65 total reps in 5 minutes


#203

11 Sept 2018

Run: 4 x 400m in 1min 30sec
Walk: 4 400m


#204

12 Sept 2018

Squats
Bar x 10
95 x 5
135 x 5
155 x 5
185 x 3
155 x 5 x 3 sets
Box Jumps: 7 x 3

Push Press
Bar x 10
95 x 5 x 4 sets

Ring Rows: 3 x 20, 12, 10 @ BW
Pallof Press: 3 x 10 with mini band

BW Squats: 50 in 90sec

Hammer Slams: 4 x 12


#205

13 September 2018

Abs Circuit: 20 minutes of easy exercises

Run: Roughly 7km in 35 minutes


#206

14 September 2018

Deadlifts
Bar x 10
135 x 5
185 x 5
225 x 5
205 x 5 x 3 sets
Box Jumps: 6 x 3

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

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

Prowler: 2 x 40 yards @ 125, 175


#207

17 September 2018

Box Jumps: 5 x 2

Squats:
Bar x 10
95 x 5
95 x 5
110 x 5
130 x 5
150 x 7
Dips: 5 x 10 @ 25
Pullups: 5 x 10, 10, 6, 5, 5 @ BW

Band Facepulls: 100 total reps


#208

19 Sept 2018

Bench Press
Bar x 10
95 x 5
105 x 5
120 x 5
140 x 5
Box Jumps: 5 x 2

Bench Press: 5 x 5 @ 105
DB Squats: 5 x 10 @ 100
DB RDL’s with Shrug: 5 x 10 @ 70

Band Facepulls: 100 total reps