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
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
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
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
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
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
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
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
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
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