T Nation

Strength and Conditioning


#142

JUMPS
Box Jumps: 2 x 5 @ 30"

STRENGTH (Superset)
Squats: 30kg x 5, 40kg x 5, 50kg x 5, 55kg x 5, 65kg x 5, 75kg x 5; 5 x 10 @ 55kg
Dips: 5 x 18 @ BW
Pull-ups: 5 x 10, 10, 9, 8, 8 @ BW

ACCESSORY
Cable Face-pulls: 100 total reps
Situps: 60 total reps


#143

LONG RUN
5km in 24:58 (5min/km)
3 x 100m Strides


#144

JUMPS
Box Jumps: 2 x 5 @ 30"

STRENGTH - Superset
Bench Press: 25kg x 5, 35kg x 5, 45kg x 5, 50kg x 5, 60kg x 5, 65kg x 5; 5 x 10 @ 50kg
DB Squats: 5 x 18 @ 35kg
DB RDL’s: 5 x 10 @ 35kg

ACCESSORY
Band Pull-aparts: 100 super strict reps and then 100 “pump” reps
Sit-ups: 65 total reps
Airdyne Bike: 20min


#145

TEMPO RUN (Morning)
1km Easy
2km @ 4:30/km (8min 58sec)
1km Easy

ACTIVE RECOVERY (Evening)
KB Swing/Push-up Ladder: 1 x (1, 2, 3, 4, 5, 6, 7, 8, 9, 10)
Airdyne Bike: 20min
Light Stretching: 10min


#146

JUMPS
Box Jumps: 2 x 5 @ 30”

STRENGTH (Superset)
Deadlifts: 40kg x 5, 50kg x 5, 60kg x 5, 65kg x 5, 75kg x 5, 85kg x 5; 5 x 10 @ 65kg
Dips: 5 x 18 @ BW
Pull-ups: 5 x 10, 9, 8, 5, 5 @ BW

ACCESSORY
BPA’s: 100 total reps
Situps: 70 total reps


#147

SPEED WORK
Run 5min easy
3 x 4:00 hard/2:00 easy (3.8km total distance)
Walk 5min


#148

JUMPS
Box Jumps: 2 x 5 @ 30"

STRENGTH (Superset)
Squats: 30kg x 5, 40kg x 5, 50kg x 5, 55kg x 5, 65kg x 5, 75kg x 5; 5 x 10 @ 55kg
Dips: 5 x 18 @ BW
Pull-ups (neutral grip): 5 x 10, 10, 10, 9, 8 @ BW

ACCESSORY
BPA’s: 100 total reps
Situps: 75 total reps


#149

LONG RUN
Pull-up: 1, 2, 3, 4, 5, 6, 5, 4 x BW
6km in 29:50 (5min/km)
5 x 100m Strides


#150

JUMPS
Box Jumps: 10 contacts @ 30"

STRENGTH - Superset
Bench Press: 25kg x 5, 35kg x 5, 45kg x 5, 55kg x 5, 60kg x 5, 65kg x 5; 5 x 10 @ 55kg
DB Squats: 5 x 10 @ 40kg
DB RDL’s: 5 x 10 @ 35kg

ACCESSORY
Chin-ups (Overhand/Underhand/Neutral): 9 x 3 @ BW
Band Pull-aparts: 100 total reps
Sit-ups: 80 total reps


#151

PULL-UP SUPPLEMENT
3 Pull-ups EMOM for 15min

TEMPO RUN
1km Easy
2.5km @ 4:26/km (11min 08sec)
1km Easy


#152

JUMPS
Box Jumps: 10 Contacts @ 30”

STRENGTH (Superset)
Deadlifts: 40kg x 5, 50kg x 5, 60kg x 5, 65kg x 5, 75kg x 5, 85kg x 5; 5 x 10 @ 65kg
Dips: 5 x 10 @ 10kg
Chin-ups: 5 x 8, 8, 7, 7, 6 @ BW

Extra Deadlifts: 70kg x 1, 90kg x 1, 110kg x 1, 120kg x 1, 145kg x 1

ACCESSORY
BPA’s: 100 total reps
Situps: 85 total reps

I loaded my deadlifts wrong wan supposed to work up to 95kg x 5 and then 5 x 10 @ 75kg and didn’t realize until I was done so I decided to work up to a heavy single after.

I’m also going to start doing 1 set of pushups daily. Today I did 1 set of 30.


#153

Pushups: 1 x 32 @ BW

INTERVALS
5min Easy
6 x 2:00 hard/1:00 easy (3.69km total distance)
5min Walk


#154

Pushups: 1 x 35 @ BW

EASY RUN
8km in 46min (5:40/km)


#155

JUMPS
Box Jumps: 2 x 5 @ 30"

STRENGTH (Superset)
Squats: 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5; 5 x 10 @ 60kg
Dips: 5 x 10 @ 10kg
NG Chin-ups: 5 x 10 @ BW

ACCESSORY
BPA’s: 100 total reps
Situps: 90 total reps

Push-ups: 38 total


#156

LONG RUN
NG Chin-ups: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 x BW
6km in 35:00 (5min/km)
7 x 100m Strides

Push-ups: 1 x 39


#157

26 May 2018

JUMPS
Box Jumps: 10 contacts @ 30"

STRENGTH - Superset
Bench Press: 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 65kg x 5, 70kg x 5; 5 x 10 @ 60kg
DB Squats: 5 x 10 @ 40kg
DB RDL’s: 5 x 10 @ 35kg

ACCESSORY
Chin-ups (Overhand/Underhand/Neutral): 9 x 4 @ BW

Push-ups: 2 x 25 @ BW

27 May 2018

PULL-UP SUPPLEMENT
4 Pull-ups EMOM for 5min

TEMPO RUN
1km Easy
3km @ 4:31/km (13min 32sec)
1km Easy

Push-ups: 2 x 26 @ BW


#158

28 May 2018

JUMPS
Box Jumps: 10 Contacts @ 30”

STRENGTH (Superset)
Deadlifts: 40kg x 5, 50kg x 5, 60kg x 5, 80kg x 5, 90kg x 5, 100kg x 5; 5 x 10 @ 80kg
Dips: 5 x 10 @ 10kg
Chin-ups: 5 x 9, 9, 9, 7, 7 @ BW

ACCESSORY
BPA’s: 100 total reps
Situps: 100 total reps

Push-ups: 2 x 27 @ BW


#159

29 May 2018

Push-up/BPA/Sit-up Ladders:
1 x (1, 2, 3, 4, 5, 6, 7, 8, 9 ,10)
1 x (2, 4, 6, 8, 10)
1 x (2, 3, 5, 10)

Assault Bike Tabata: 4min total

30 May 2018

JUMPS
Box Jumps: 10 contacts @ 30"

STRENGTH (Superset)
Squats: 30kg x 5, 40kg x 5, 50kg x 5, 55kg x 5, 65kg x 5, 75kg x 10; 5 x 5 @ 55kg
Dips: 5 x 10 @ 10kg
Pull-ups: 5 x 10, 10, 10, 8, 8 @ BW

ACCESSORY
BPA’s: 100 total reps
Situps: 100 total reps


#160

31 May 2018

INTERVALS
5min Easy
12 x 1:00 hard/0:30 easy (3.86km total distance)
5min Walk


#161

1 June 2018

JUMPS
Box Jumps: 10 contacts @ 30"

STRENGTH - Superset
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 65kg x 5; 5 x 5 @ 50kg
DB Squats: 5 x 10 @ 40kg
DB RDL’s: 5 x 10 @ 35kg

ACCESSORY
Push-up/BPA/Sit-up Ladder: 1 x (2, 4, 6, 8, 10, 12, 14, 16, 18)