T Nation

Strength and Conditioning


#162

3 June 2018

JUMPS
Box Jumps with approach step: 10 Contacts @ 30”

STRENGTH (Superset)
Deadlifts: 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 15; 5 x 5 @ 70kg
Dips: 5 x 10 @ 10kg
Pull-ups: 5 x 10, 10, 10, 10, 9 @ BW

ACCESSORY
BPA’s: 100 total reps
Push-up/Sit-up Pyramid: 1 x (1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1)


#163

13 June 2018

JUMPS
Box Jumps w/ approach steps: 2 x 5 @ 32"

STRENGTH (Superset)
Squats: 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 7; 5 x 5 @ 60kg
Dips: 5 x 10 @ 10kg
Chin-ups (various grips): 5 x 10 @ BW

ACCESSORY
BPA’s: 100 total reps
Ladder (TRX Row x 1, Push-ups x 2, Sit-ups x 3): 1 x (1, 2, 3, 4, 5, 6, 7)


#164

EASY RUN
Roughly 2 miles followed by practicing the salmon ladder


#165

17 June 2018

JUMPS
Box Jumps with approach step: 10 contacts @ 30"

STRENGTH - Superset
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 12; 5 x 5 @ 50kg
DB Squats: 5 x 10 @ 40kg
DB RDL’s: 5 x 10 @ 35kg

ACCESSORY
Pyramid
-Pull-ups: 1 x (1, 2, 3, 4, 5, 4, 3, 2, 1) @ BW
-Push-ups: 1 x (2, 4, 6, 8, 10, 8, 6, 4, 2) @ BW
-Sit-ups: 1 x (3, 6, 9, 12, 15, 12, 9, 6, 3) @ BW
BPA’s: 100 total reps


#166

18 June 2018

EASY RUN
30 min

19 June 2018

JUMPS
Box Jumps: 10 Contacts @ 30”

STRENGTH (Superset)
Deadlifts: 45kg x 5, 55kg x 5, 65kg x 5, 75kg x 5, 85kg x 5, 95kg x 15; 5 x 5 @ 75kg
Dips: 5 x 10 @ 10kg
Chin-ups (Various Grips): 5 x 10, 10, 10, 7, 5 @ BW

ACCESSORY
Rear Delt Flyes: 100 total reps
Situps: 100 total reps


#167

20 June 2018

EASY RUN
20 min

21 June 2018

EASY RUN
20 min


#168

22 June 2018

JUMPS
Box Jumps : 10 Contacts @ 30"

STRENGTH (Superset)
Squats: 35kg x 5, 45kg x 5, 55kg x 5, 65kg x 5, 75kg x 5, 85kg x 4; 5 x 5 @ 65kg
Dips: 5 x 10 @ 10kg
Chin-ups (various grips): 5 x 10 @ BW

ACCESSORY
BPA’s: 100 total reps
Sit-ups: 100 total reps


#169

23 June 2018

ONE MILE RUN
6min 15sec (3:53/km)
Followed by stretching and foam rolling


#170

25 June 2018

JUMPS
Box Jumps with approach step: 10 contacts @ 30"

STRENGTH (Superset)
Bench Press: 30kg x 5, 40kg x 5, 50kg x 5, 55kg x 5, 65kg x 5, 75kg x 9; 5 x 5 @ 55kg
DB Squats: 5 x 10 @ 40kg
DB RDL’s: 5 x 10 @ 35kg

ACCESSORY
BPA’s: 100 total reps


#171

26 June 2018

JUMPS
Box Jumps: 10 Contacts @ 30”

STRENGTH (Superset)
Deadlifts: 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 13; 5 x 5 @ 80kg
Dips: 5 x 10 @ 10kg
Chin-ups (Various Grips): 5 x 10, 10, 8, 8, 7 @ BW

ACCESSORY
BPA’s: 100 total reps


#172

27 June 2018

EASY RUN
5km


#173

29 June 2018

BOX JUMPS
10 Contacts @ 30”

SQUATS
20kg x 10, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5

BENCH PRESS (Superset)
20kg x 10, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5

PULL-UPS (Superset)
BPA’s x 100, BW x 5, 2.5kg x 5, 5kg x 5, 7.5kg x 5, 10kg x 5, BW x 11

AB WHEEL ROLLOUTS
25 Total Reps


#174

30 June 2018

BOX JUMPS
10 Contacts @ 30”

DEADLIFTS
50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 110kg x 11

ASSISTANCE
Push-ups: 100 total reps
BPA’s: 100 total reps
Leg Raises: 100 total reps


#175

1 July 2018

PUSH DAY
One Arm DB Bench Press: 5 x 8 @ 10kg, 15kg, 20kg, 25kg, 30kg
Incline Bench Press: 5 x 6 @ 20kg, 30kg, 40kg, 50kg, 60kg
Rear Delt Flyes -> Iso-Dynamic Lateral Raises -> Plate Raises: 4 x 8 @ 5kg
Tricep Pushdowns: 100 total reps with band
Airdyne Bike: 11.4km in 20 minutes


#176

2 July 2018

PULL DAY
One Arm DB Rows: 5 x 8 @ 15kg, 20kg, 25kg, 30kg, 35kg
Pull-ups: 5kg x 5, 7.5kg x 4, 10kg x 3, 12.5kg x 2, 15kg x 1, BW x 9, BW x 5
DB Shrugs: 4 x 8 @ 25kg
ISO-Dynamic Hammer Curls: 2 x 10 @ 10kg
Hammer Curls: 2 x 12 @ 10kg
Farmer Walks: 40kg per hand (BW) x 30sec


#177

3 July 2018

LEG DAY
Single Rack KB Reverse Lunge: 3 x 6 @ 24kg, 28kg, 32kg
TBDL (High handle): 4 x 6 @ 100kg
KB Swings: 4 x 12 @ 32kg
One Mile Run


#178

4 Jule 2018

PULL-UP TRAINING
Weighted Pull-ups: 7 x 5, 4, 3, 2, 1, 1, 1 @ 5kg, 7.5kg, 10kg, 12.5kg, 15kg, 17.5kg, 20kg
BW Pull-ups: 2 x 10, 7
Kroc Rows: 3 x 10, 10, 15 @ 20kg, 25kg, 30kg
AB Wheel Rollouts: 2 x 5 @ BW
Hollow Position Hold: 1 x 30sec @ BW
KB Curls: 4 x 10 @ 16kg
Sled Drag w/ Rope: 4 x 20m @ 20kg, 40kg, 60kg, 80kg


#179

5 July 2018

ARMS AND CORE
Did a bunch of random stuff with some friends. 9 total sets of biceps and 9 sets of triceps followed by a core circuit


#180

6 July 2018

SQUATS
20kg x 10
45kg x 5
55kg x 5
65kg x 5
75kg x 3
85kg x 2
95kg x 1


#181

9 July 2018

20 minutes of circuit training

10 July 2018

UPPER BODY
Bench Press: 95 x 5, 115 x 5, 135 x 5, 145 x 5, 155 x 5, 165 x 5
Pull-ups: 5 x 5, 10 x 5, 15 x 5, 20 x 5, 25 x 5, BW x 8

11 July 2018

LOWER BODY
DB Squats: 50 x 10, 60 x 10, 70 x 10, 80 x 10, 90 x 10, 100 x 10
EMOM Deadlifts: 225 x 20