T Nation

Strength and Conditioning


#102

GPP (Circuit)
Lunges: 2 x 25@ BW
Pushups: 2 x 25 @ BW
BPA’s: 2 x 25 with mini band
KB Swings: 2 x 25 @ 35lbs

JUMPS
Box Jumps: 2 x 5 @ 32"

STRENGTH (Superset)
Bench Press: 20kg x 10, 30kg x 6, 40kg x 4, 50kg x 3, 60kg x 2, 70kg x 1, 80kg x 1
Pull-ups: 7 x 7, 7, 6, 6, 5, 5, 4 @ BW


#103

GPP (Circuit)
Lunges: 2 x 25@ BW
Pushups: 2 x 25 @ BW
BPA’s: 2 x 25 with mini band
KB Swings: 2 x 25 @ 35lbs

JUMPS
Box Jumps: 2 x 5 @ 32"

STRENGTH
Deadlift: 40kg x 10, 65kg x 6, 75kg x 4, 85kg x 3, 95kg x 2, 105kg x 1, 115kg x 1

ACCESSORY
Cable Face-pulls with external rotation: 50 total reps
Cable Rows: 50 total reps

*All Deadlifts were done with a double overhand grip


#104

MOBILITY
Rower: 500m in 1min 48sec
Foam roll full body x 10min
Lat Stretch with Dowel x 15
Facepull with external rotation: 3 x 15 (with 5sec pause every 5 reps)
Squat position lat stretch: 3 x 5 per side
Prone Shoulder Dislocates with Band
Bootstrapper Goblet Squats x 5


#105

GPP (Circuit)
Lunges: 3 x 25@ BW
Pushups: 3 x 25 @ BW
BPA’s: 3 x 25 with mini band
KB Swings: 3 x 25 @ 35lbs

JUMPS
Box Jumps: 3 x 5 @ 40"

STRENGTH (Superset)
Squat: 20kg x 5, 30kg x 5, 40kg x 5, 55kg x 5, 65kg x 5, 75kg x 7; 5 x 5 @ 55kg
Dips: 5 x 15 @ BW
Pull-ups: 5 x 8 @ BW


#106

Snatch Drills and Practice x 15min

STRENGTH (Superset)
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 11; 5 x 5 @ 50kg
DB Squats: 5 x 15 @ 35kg
DB RDLs with Shrug: 5 x 10 @ 35kg


#107

GPP (Circuit)
Lunges: 3 x 25@ BW
Pushups: 3 x 25 @ BW
BPA’s: 3 x 25 with mini band
KB Swings: 3 x 25 @ 35lbs

JUMPS
Box Jumps: 3 x 5 @ 30"

STRENGTH (Superset)
Deadlift: 40kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 10; 5 x 5 @ 80kg
Dips: 5 x 15 @ BW
Pull-ups: 5 x 8 @ BW


#108

JUMPS
Box Jumps: 3 x 4 @ 32”

STRENGTH (Superset)
Squats: 20kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 7; 5 x 5 @ 60kg
Dips: 5 x 15 @ BW
Pull-ups: 5 x 8 @ BW

ACCESSORY
Cable Face-pulls: 100 total reps


#109

JUMPS
Box Jumps: 5 x 2 @ 30”

STRENGTH (Superset)
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 55kg x 5, 65kg x 5, 75kg x 9(PR); 5 x 5 @ 55kg
DB Squats: 5 x 15 @ 35kg
DB RDL w/ Shrug: 5 x 10 @ 35kg

ACCESSORY
Cable Face-pulls: 100 total reps


#110

CARDIO/MOBILITY
Assault bike x 20min
Foam Rolling x 10min
Stretching x 10min
Band Pull-aparts x 100 total reps
Band Tricep Pushdowns x 100 total reps


#111

MORNING

JUMPS
Box Jumps: 4 x 4 @ 32”

STRENGTH
Deadlifts: 40kg x 5, 60kg x 5, 70kg x 5, 85kg x 5, 95kg x 5, 105kg x 5; 5 x 5 @ 85kg
Dips: 5 x 15 @ BW
Pull-ups: 5 x 8 @ BW

ACCESSORY
Band Pull-aparts: 100 total reps

AFTERNOON => EXTRA BACK WORK
Warmup with 10min on Airdyne Bike
Chest Supported DB Row with Pause: 4 x 10 @ 12.5KG
Lat Pull-down with One Arm Eccentric: 3 x 6/arms @ 22.5kg, 25kg, 27.5kg
Neutral Grip Lat Pull-down: 1 x 25 @ 27.5kg
Cable Facepull: 2 x 50 @ 5kg
Neutral Grip Band Pull-up: 1 x 16 with a Green Band


#112

MORNING => MOBILITY/CARDIO
Airdyne Bike x 20min
Stretching x 20min

EVENING => CONDITIONING

Quick Warmup

Superset:
-Sled Push: 5 x 30m @ 70kg
-Pushups: 5 x 20 @ BW
-Band Pull-aparts: 5 x 20 with mini band

Pull-up/Ab Wheel Pyramid: 1, 2, 3, 4, 3, 2, 1 of each


#113

CARDIO/MOBILITY

Superset:
-Airdyne Bike: 2 x 5min
-Flow Series*: 2 x 5

Hip Mobility Series:
-90/90 Switch x 5 per side
-Fan and Fall x 5 per side
-Windmill x 5 per side

Dowel Dislocate x 10
Banded Front Rack Stretch x 30 deep breaths per side

*Flow Series: Squat => Strider (Both Sides) => Downward Dog => Prone Cobra => Inch Worm => Stand x 1 Deep Breath Per Position


#114

JUMPS
Box Jumps: 3 x 3 @ 35"

STRENGTH (Superset)
Squats: 20kg x 5, 40kg x 5, 50kg x 5, 65kg x 5, 75kg x 5, 85kg x 7; 5 x 5 @ 65kg
Dips: 5 x 15 @ BW
Pull-ups: 5 x 8 @ BW

ACCESSORY/CONDITIONING
Cable Face-pulls: 100 total reps @ 25kg
Rope Row to Sled Push: 11 x 20m @ 20kg, 30kg, 40kg, 50kg, 60kg, 70kg, 60kg, 50kg, 40kg, 30kg, 20kg
Banded Front Rack Stretch: 30sec per side


#115

AFTERNOON (Second Workout)
Quick Shoulder Warmup
Pull-up/Push-up Ladder with Airdyne Bike:
-Pull-up: 2 x (1, 2, 3, 4) @ BW
-Push-up: 2 x (2, 4, 6, 8) @ BW
-Airdyne Bike: 2 x 5min (easy)
Foam Roll Full Body: 10min
Hip Mobility/Olympic Lift Practice: 20min


#116

MOBILITY/CARDIO
Foam Roll Full Body: 10min
Superset:
-Airdyne Bike: 4 x 5min @ an easy pace
-Bootstrapper Squats: 4 x 5
Shoulder Mobility Drills: 5min
Hip Mobility Drills: 5min


#117

JUMPS
Box Jumps: 3 x 5 @ 30”

STRENGTH (Superset)
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 60kg x 5, 70kg x 5, 80kg x 6(PR); 5 x 5 @ 60kg
DB Squats: 5 x 15 @ 35kg
DB RDL w/ Shrug: 5 x 10 @ 35kg

ACCESSORY
Band Pull-aparts: 200 total reps


#118

Pull-up/Push-up Ladder:
-Pull-up: 2 x (1, 2, 3, 4), 1 x 1 @ BW
-Push-up: 2 x (2, 4, 6, 8), 1 x 2 @ BW
Foam Roll: 10min


#119

JUMPS
Box Jumps: 2 x 5 @ 30”

STRENGTH (Superset)
Deadlifts: 40kg x 5, 60kg x 5, 70kg x 5, 90kgx 5, 100kg x 5, 110kg x 5; 5 x 5 @ 90kg
Dips: 5 x 15 @ BW
Pull-ups: 5 x 8 @ BW

ACCESSORY
Facepulls: 100 Total Reps


#120

7km run in 42min


#121

STRENGTH
Squats: 20kg x 10, 40kg x 6, 50kg x 4, 60kg x 3, 70kg x 2, 80kg x 1, 90kg x 1, 100kg x 1
Bench Press: 20kg x 10, 30kg x 6, 40kg x 4, 50kg x 3, 60kg x 2, 75kg x 1, 85kg x 1, 95kg x 1(PR)
Pull-ups (Superset with Squats and Bench Press): 18 x 4 @ BW (72 total)