T Nation

Strength and Conditioning


#282

26 February 2019

Assault Bike (easy) x 6mi in 20min

Mobility work x 20min


#283

27 February 2019

Medball Chest Pass: 10 total throws

Bench Press
45 x 10
95 x 5
115 x 5
135 x 5
150 x 5
165 x 7

Bench Press: 5 x 5 @ 135
Pull-ups: 5 x 5 @ 13

Empty Barbell Curls: 50 total reps

Cable Facepulls: 100 total reps


#284

1 March 2019

Warmup/mobility

Standing Long Jump: 10 total jumps

Deadlifts
135 x 5
185 x 5
205 x 5
225 x 5
245 x 7

Deadlifts: 5 x 5 @ 205
Dips: 5 x 10 @ 25
Chin-ups: 5 x 10 @ BW

Cable Facepulls: 100 total reps


#285

11 March 2019

Warmup/mobility

Box Jumps: 10 total jumps

Squats
Bar x 10
95 x 5
115 x 5
125 x 5
145 x 5
165 x 12

Bench Press
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 10

Pushups: 100 total reps
Pull-ups: 60 total reps
Ab Wheel: 35 total reps


#286

12 March 2019

Warmup/mobility

4 Rounds of:
400m Run @ 6min/km
200m Walk


#287

13 March 2019

Warmup/mobility

Box Jumps: 10 total jumps

Deadlifts
135 x 5
155 x 5
165 x 5
190 x 5
215 x 16

Press
Bar x 5
50 x 5
60 x 5
70 x 11

Dips: 100 total reps @ BW
Chin-ups: 75 total reps @ BW
Back Extensions: 50 total reps @ BW


#288

14 March 2019

Warmup/mobility

16 Rounds of:
100m Run
50m Walk


#289

15 March 2019

Warmup/mobility

Box Jumps: 10 total jumps

Squats
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 5
175 x 8

Bench Press
Bar x 10
95 x 5
115 x 5
120 x 5
140 x 5
160 x 8

Pushups: 100 total reps @ BW
Pull-ups: 75 total reps @ BW
Ab Wheel: 50 total reps @ BW


#290

16 March 2019

Warmup/mobility

Hill Sprints
Sprint: 10 x 100m
Walk back down


#291

18 March 2019

Quick Warmup

Box Jumps: 10 total reps

Deadlifts
135 x 5
155 x 5
175 x 5
200 x 5
225 x 14

Press
45 x 5
55 x 5
65 x 5
75 x 11

Dips: 100 total reps @ BW
Chin-ups: 75 total reps @ BW
Back Raises: 50 total reps @ BW