T Nation

Strength and Conditioning


#242

2 December 2018

Box Jumps: 5 x 2
Warmup between jumps

Squats
45 x 10
95 x 5
120 x 5
140 x 5
155 x 5
120 x 10 x 5 sets

Dips: 100 total reps @ 10
Pull-ups: 100 total reps @ BW
*Dips and pull-ups were done between sets of squats

Band Facepulls: 100 total reps


#243

3 December 2018

1600m Easy
200m @ 42sec
1400m Easy
200m @ 42sec
1200m Easy
200m @ 42sec
1000m Easy
200 @ 42sec

Total: 6km in 37min

Stretching:
Pigeon Pose
Instep Stretch
Frog Stretch
Ankle mobility
Prying Goblet Squat


#244

4 December 2018

Box Jumps: 5 x 2
Warmup between jumps

Bench Press
45 x 10
95 x 5
120 x 5
140 x 5
155 x 5
120 x 10 x 5 sets

DB Squats: 100 total reps @ 80
DB RDL + Shrug: 100 total reps @ 65
*DB Squats and RDL’s were done between bench press sets

Band Facepulls: 100 total reps


#245

5 December 2018

Warmup with some jumps, kb swings and mobility drills

Assault Bike
30 sec hard
1:30 easy
Total: 2.5 miles in 10 minutes


#246

6 December 2018

Box Jumps: 5 x 2
Warmup between jumps

Deadlifts
45 x 10
135 x 5
185 x 5
205 x 5
230 x 5
185 x 10 x 5 sets

Dips: 100 total reps @ BW
Pull-ups: 100 total reps @ BW
*Dips and pull-ups done in between sets of deadlifts

Cable Facepulls: 100 total reps


#247

10 December 2018

Box Jumps: 5 x 2
Warmup between jumps

Squats
95 x 5
105 x 5
115 x 5
130 x 5
145 x 5
130 x 5 x 5 sets

Dips: 100 total reps @ 10
Pull-ups: 100 total reps @ BW
*Dips and pull-ups were done between squat sets

Cable Facepulls: 100 total reps


#248

11 December 2018

3 sets of:

6 x 200m @ 51sec; 100m easy
1 x 400m @ 1min 42sec; 200m easy
3min rest

Total: 7200m in 45min


#249

12 December 2018

Box Jumps: 5 x 2
Warmup between jumps

Bench Press
45 x 5
95 x 5
110 x 5
125 x 5
140 x 5
125 x 5 x 5 sets

DB Squats: 100 total reps @ 85
DB RDL’s + Shrug: 100 total reps @ 70
*DB Squats and RDL’s were done between squat sets

Cable Facepulls: 100 total reps


#250

14 December 2018

Box Jumps: 5 x 2
Warmup between jumps

Deadlift
135 x 5
155 x 5
165 x 5
190 x 5
215 x 5
190 x 5 x 5 sets

Dips: 100 total reps @ 10
Pull-ups: 100 total reps @ BW
*Dips and pull-ups were done between deadlift sets

Band Pull-aparts: 100 total reps


#251

15 December 2018

Warmup

Run 1000m @ 4min 50sec
Rest 3min
10 x 100m jog, 150m sprint, 50m walk
Rest 3min
Run 1000m @ 4min 50sec

Cool down stretches