5 April 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 31”
TBDL
Bar x 10
135 x 5
155 x 5
185 x 5
210 x 5
235 x 5
185 x 10 x 5 sets
Incline DB Press: 5 x 10 @ 45
Incline DB Rows: 5 x 10 @ 45
*DB Press and Rows were done in between deadlift sets
Cable Face-Pulls: 100 total reps
6 April 2019
Warmup/mobility
Run 1mi @ easy pace
Hill Sprints
4 x 100m
Rest by walking down hill
Run 1mi @ easy pace
26min 58sec
10 April 2019
Warmup/mobility
Box Jumps: 10 total jumps
Squats
Bar x 10
115 x 5
135 x 5
155 x 5
175 x 5
195 x 5
155 x 10 x 5 sets
Dips: 5 x 10 @ 25
Pull-ups: 5 x 10 @ BW
*Dips and pull-ups were done in between sets of squats
Cable Face-pulls: 100 total reps
11 April 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 30"
Bench Press
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
135 x 10 x 5 sets
DB Squats: 5 x 10 @ 75
DB SLDL w/ Shrug: 5 x 10 @ 75
*DB Squats and SLDLs were done in between sets of bench press
Cable Face-pulls: 100 total reps
EZ Bar Curls: 50 total reps @ 45
Seated Calf Raises: 50 total reps @ 25
12 April 2019
Warmup/mobility
Run
6km in 36min (6:00/km)
Stretch
13 April 2019
Warmup/mobility
Box Jumps: 10 total reps
TBDL
Bar x 10
135 x 5
185 x 5
200 x 5
225 x 5
250 x 5
225 x 10 x 5 sets
DB Incline Bench Press: 5 x 10 @ 50
DB Incline Rows: 5 x 10 @ 50
*DB Bench and Rows were done in between sets of TBDL
Cable Face-pulls: 100 total reps
Tricep Pushdowns: 100 total reps
18 April 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 30”
Squats
Bar x 10
95 x 5
115 x 5
140 x 5
160 x 5
180 x 5
140 x 10 x 5 sets
Superset with Squats
Dips: 5 x 12 @ 25
Pull-ups: 5 x 12 @ BW
Cable Face-Pulls: 100 total reps @ 60
Barbell Curls: 1 x 17 @ 45
19 April 2019
Warmup/mobility
Run
1 minute hard / 1 minute easy for 20 minutes
Stretch
20 April 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 30"
Bench Press
Bar x 10
95 x 5
115 x 5
120 x 5
140 x 5
160 x 5
120 x 10 x 5 sets
Superset with Bench Press
DB Squats: 5 x 12 @ 80
DB SLDL w/ Shrug: 5 x 10 @ 80
Cable Face-pulls: 100 total reps @ 70
Seated Calf-Raises: 50 total reps @ 35
Kroc Rows:
1 x 10 @ 40
1 x 10 @ 50
1 x 20 @ 60
21 April 2019
Warmup/mobility
Run
5.5km in 28min (5:05/km)
Stretch
6 May 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 26”
TBDL
Bar x 10
135 x 5
165 x 5
175 x 5
205 x 5
235 x 5
175 x 10 x 5 sets
Superset with TBDL
DB Incline Press: 5 x 12 @ 50
DB Incline Rows: 5 x 10 @ 50
Trap Bar Up Rows: 50 total reps with Bar
This weeks training
7 May 2019
Easy 4km Run
Stretching
8 May 2019
16km Weight Vest Walk with 50lbs
9 May 2019
30min Air Bike
Foam Roll Full Body
Defrancos Agile 8 2.0
10 May 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 30”
Squats
45 x 10
95 x 5
135 x 5
145 x 5
165 x 5
185 x 5
145 x 5 (paused) x 5 sets
Superset with squats
Dips: 5 x 12 @ 35
Pull-ups: 5 x 12 @ BW
Cable Face-pulls: 100 total reps @ 65
11 May 2019
Run: 1 mile
Hill sprint: 6 x 100m
Walk: 6 x 100m
Run: 1 Mile
Stretch: 15min
13 May 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 30”
Bench Press
Bar x 10
95 x 5
115 x 5
130 x 5
150 x 5
170 x 5
130 x 5 (paused) x 5 sets
Superset with bench press
DB Squats: 5 x 12 @ 80
DB SLDL w/ Shrug: 5 x 10 @ 80
Cable Face-pulls: 100 total reps @ 80
DB Curls: 3 x 10 @ 20
Later in the Day:
Air bike x 20min
Foam roll full body x 20min
Mobility work x 20min
14 May 2019
Warmup/mobility
Easy Run: 4km
Air bike: 20min
Stretching
16 May 2019
Warmup/mobility
Depth Jumps: 10 total jumps jumps onto a 24” box
Trap Bar Deadlift
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 5
245 x 5
195 + chains x 5 x 5 sets
Superset TBDL with
DB Incline Press: 5 x 12 @ 50
DB Incline Rows: 5 x 10 @ 50
Cable Face-pulls: 100 total reps @ 80
DB Curls: 3 x 12 @ 20
Seated Calf Raises: 3 x 10 @ 35
21 May 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 24”
10km Run
Squats
Bar x 10
95 x 5
135 x 5
155 x 5
175 x 5
195 x 2
135 x 5 (paused) x 5 sets
Superset with squats
Dips: 5 x 12 @ 25
Pull-ups: 5 x 12 @ BW
Cable Face-pulls: 100 total reps @ 70
DB Curls: 2 x 10 @ 20, 2 x 10 @ 25
22 May 2019
Warmup/mobility
Bench Press
Bar x 10
95 x 5
115 x 5
135 x 5
145 x 5
165 x 7
135 x 11
DB Bench Press: 3 x 10 @ 55
One-Arm DB Row: 3 x 10 @ 55
T-Bar Row: 3 x 15 @ 45
Overhead Tricep Extensions: 2 x 25
23 May 2019
Warmup/mobility
Trap Bar Deadlifts
Bar x 10
135 x 5
185 x 5
225 x 5
275 x 3
295 x 2
315 x 2 - PR
SSB Box Squats: 3 x 10 @ 115
DB SLDL w/ Shrug: 2 x 10 @ 85