T Nation

Strength and Conditioning


#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)


#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 5; 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

13 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

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