BLD's Training Log

Training Training Logs
101

Sept 14, 2022

Warm-up
Airbike x 1 mile
Bw work
Box Jumps x 15

TBDL - 330 x 5, 380 x 5, 430 x 5
Circuit x 5 rounds
TBDL x 5 reps - 330lb
DB Press - 45’s x 18,13,11,10,9
Ring Rows x 18,15,13,11,11 - bw

DB Shrugs - 4 sets x 16 reps - 85’s
HLR - 4 sets x 10 reps

Conditioning
Run x 1.5 miles

1 Like
102

Sept 15, 2022

Circuit w 20lb vest
Airbike x 400m
KB Swings x 15 reps - 88lb
Push-ups x 10 reps
Ring Rows x 5 reps
10 rounds

Walk x 2 miles/100lb vest

1 Like
103

Sept 16, 2022

Warm-up
Airbike x 1 mile
Bw work
Throws x 15

TB Press - 115 x 5, 130 x 5, 145 x 5
ss DB Lunges - 3 sets x 6 reps/leg - 85’s
ss Pull-ups - 3 sets x 11 reps - bw

Circuit x 5 rounds
Inclines x 5 reps - 160lb
DB Lunges x 6,6,5,5,5 - 85’s
Pull-ups x 11,7,7,7,7 - bw

Conditioning
Airbike x 10 mins
25s hard/35s easy

Push-ups x 100 reps - bw

1 Like
104

Sept 17, 2022

Warm-up
Airbike x 1 mile
Bw work
1L Jumps x 15

SSB - 265 x 5, 310 x 5, 350 x 5
Circuit x 5 rounds
SSB x 5 reps - 265lb
T-Bar Rows x 15,15,15,13,10 - 125lb
Dips x 15 reps - 25lb

Standing Rollouts - 5 sets x 6 reps - bw

Conditioning
Run x 1.5 miles
Run 1 x 0.25 miles

1 Like
105

Sept 18, 2022

Conditioning
Walk x 2 miles/100lb vest

Circuit x 10 rounds
Sand Bag Pick x 3 reps - 200lb
Dips x 13 reps - bw
Pull-ups x 5 reps - bw
12:23 mins

Prowler
80yds x 6 trips - 180lb
9:45 mins

Face Pulls x 100 reps
Pull-apart x 100 reps

1 Like
106

Sept 19, 2022

Warm-up
Airbike x 1 mile
Bw work
Throws x 15

Inclines - 170 x 5, 195 x 5, 220 x 5
ss DB Lunges - 3 sets x 10 reps - 62’s
ss Pull-ups - 3 sets x 6 reps - 25lb

Circuit x 5 rounds
Inclines x 5 reps - 170lb
DB Lunges x 10 reps - 62’s
Pull-ups x 6 reps - 25lb

Ring Push-ups x 26,14,7 - rp w bw
Fat Bar Curls x 46,22,16 - rp w bar
Plate Ext x 20,10,8 - 45lb w rp

Conditioning
Airbike x 10 mins
25s hard/35 easy

1 Like
107

Sept 20, 2022

Circuit w 20lb vest
Airbike x 400m
Squat x 15 reps
Push-ups x 10 reps
Pull-ups x 5 reps
10 rounds

Walk x 2 miles/100lb vest

1 Like
108

Sept 21, 2022

Warm-up
Airbike x 1 mile
Bw work
Box Jumps x 15

TBDL - 355 x 5, 405 x 5, 455 x 5
Circuit x 5 rounds
TBDL x 5 reps - 355lb
DB Press x 19,11,10,10,10 - 45’s
Ring Rows x 19,15,13,12,12 - bw

HLR - 3 sets x 11 reps - bw
DB Shrugs - 3 sets x 17 reps - 85’s

Conditioning
Run x 1.5 miles

1 Like
109

Sept 22, 2022

Circuit w 20lb vest
Airbike x 400m
KB Swings x 15 reps - 88lb
Push-ups x 10 reps
Pull-ups x 5 reps
10 rounds

Walk x 2 miles/100lb vest

1 Like
110

Sept 23, 2022

Warm-up
Airbike x 1 mile
Bw work
Throws x 15

TB Press - 120 x 5, 140 x 5, 155 x 3,2
ss DB Lunges - 3 sets x 6 reps - 85’s
ss Pull-ups - 3 sets x 12 reps - bw

Circuit x 5 rounds
Inclines x 5 reps - 170lb
DB Lunges x 6,6,6,5,5 - 85’s
Pull-ups x 12,8,8,8,8 - bw

Laterals/Face Pulls - 4 sets

Conditioning
Airbike x 10 mins
25s hard/35s easy

1 Like
111

Sept 24, 2022

Warm-up
Airbike x 1 mile
Bw work
1L Jumps x 15

SSB - 285 x 5, 330 x 5, 370 x 5
Circuit x 5 rounds
SSB x 5 reps - 285lb
T-Bar Rows x 15,15,15,15,10 - 125lb
Dips x 15 reps - 25lb

Standing Rollouts - 5 sets x 6 reps - bw

Conditioning
Run x 1.5 miles
9:41 mins

1 Like
112

Sept 25, 2022

Circuit x 12 rounds
Sand Bag Pick x 3 reps - 200lb
Dips x 10 reps
Pull-ups x 5 reps
6 rounds w 20lb vest and 6 without

Face Pulls x 100 reps
Pull-apart x 100 reps

Walk x 2 miles/100lb vest

Conditioning
Prowler
40yds x 10 trips - 180lb
Post rain made this feel super heavy

1 Like
113

Sept 26, 2022

Warm-up
Airbike x 1 mile
Bw work
Throws x 15

Inclines - 185 x 5, 210 x 5, 235 x 3,2
ss KB Lunges - 3 sets x 10 reps - 62’s
ss Pull-ups - 3 sets x 6 reps - 25lb

Circuit x 5 rounds
Inclines x 5 reps - 185lb
KB Lunges x 10 reps - 62’s
Pull-ups x 6 reps - 25lb

Fat Bar Curls x 51,21,16 - bar
Plate Ext x 25,10,10 - 45lb

Conditioning
Airbike x 10 mins
25s hard/35s easy

Sept 27, 2022

Conditioning

Circuit w 20lb vest
Airbike x 400m
Squat x 15 reps
Push-ups x 10 reps
Pull-ups x 5 reps
16 rounds

Circuit x 5 rounds
Face Pulls x 20 reps
Lunge x 20s/leg
Pull-apart x 20 reps
Pushdowns x 20 reps

Conditioning
Airbike x 10 mins

1 Like
114

Sept 28, 2022

Warm-up
Airbike x 1 mile
Bw work
Box Jumps x 15

TBDL - 380 x 5, 430 x 5, 480 x 5
Circuit x 5 rounds
TBDL x 5 reps - 380lb
DB Press x 20,11,10,6,6 - 45’s
Ring Rows x 15,10,10,10,10 - bw

DB Shrugs - 3 sets x 18 reps - 85’s
HLR - 3 sets x 13 reps - bw

Conditioning
Run x 1.5 miles

1 Like
115

Sept 29, 2022

Circuit w 20lb vest
Airbike x 400m
KB Swings x 15 reps - 88lb
Push-ups x 10 reps
Ring Rows x 5 reps
10 rounds

Walk x 2 miles/100lb vest

Sept 30, 2022

Warm-up
Airbike x 1 mile
Bw work
Throws x 15

TB Press - 130 x 5, 145 x 5, 160 x 1
ss DB Lunges - 3 sets x 6 reps - 85’s
ss Pull-ups - 3 sets x 13 reps - bw

Circuit x 5 rounds
Inclines x 5 reps - 185lb
DB Lunges x 6 reps - 85’s
Pull-ups x 13,8,8,8,8 - bw

Laterals x 30,16,12,10 - 15’s

Conditioning
Airbike x 10 mins
25s hard/35s easy

1 Like
116

Oct 1, 2022

Warm-up
Airbike x 1 mile
Bw work
1L Jumps x 15

SSB - 310 x 5, 350 x 5, 390 x 5
Circuit x 5 rounds
SSB x 5 reps - 310lb
T-Bar Rows x 10 reps - 125lb
Dips x 15 reps - 25lb

Standing Rollouts x 12,7,7,7,7 - bw

Conditioning
Run x 1.5 miles

1 Like
117

Oct 2, 2022

AM Work

Circuit w bw
Sand Bag Picks x 3 reps - 200lb
Dips x 10 reps
Pull-ups x 5 reps
10 rounds in 11:20 mins

Circuit
Face Pulls x 20 reps
Lunge St x 20s/leg
Pull-apart x 20 reps
5 rounds

Walk x 2 miles/45lb

PM Work

Conditioning
Prowler
80yds x 8 trips - 180lb
12:30 mins

1 Like
118

Oct 3, 2022

Circuit w 20lb vest
Airbike x 400m
Squat x 15 reps
Push-ups x 10 reps
Ring Rows x 5 reps
5 rounds

Circuit x 5 rounds
Face Pulls x 20 reps
Lunge St x 20s/leg
Pull-apart x 20 reps

Walk x 2 miles/100lb

Oct 4, 2022

Warm-up
Airbike x 1 mile
Bw work
Throws x 10

Circuit x 10 rounds
Inclines x 5 reps - 185lb
KB Lunges x 10 reps/leg - 62’s
Pull-ups x 10 reps - bw
25:22 mins

Conditioning
Airbike x 10 mins

1 Like
119

Deload - 7th week Protocol

Warm-up
Airbike x 1 mile
Bw work
Box Jumps x 10

TBDL - 325 x 5, 415 x 5, 505 x 5
ss Pushdowns - 3 sets x 20 reps
ss HLR - 3 sets x 10 reps

Fat Bar Curls x 61,21,21 - bar rp

Conditioning
Run x 1 mile

1 Like
120

Thurs Oct 6, 2022

Warm-up
Airbike x 1 mile
Bw work
Throws x 10

TB Press - 105 x 5, 125 x 5, 145 x 5
ss T-Bar Rows - 4 sets x 10 reps - 125lb
ss Sand Bag Picks - 4 sets x 5 reps - 150lb

Laterals x 31,16,10 - 15’s

Conditioning
Airbike x 10 mins

Friday Oct 7, 2022

Warm-up
Airbike x 1 mile
Bw work
1L Jumps x 10

SSB - 250 x 3, 290 x 3, 330 x 3
ss Ring Rows - 5 sets x 10 reps - bw

Inclines - 135 x 5, 185 x 5, 225 x 5, 245 x 5(ss)
ss Rollouts - 5 sets x 10 reps - bw

Dips x 20,20,15 - bw

Conditioning
Airbike x 10 mins

Saturday Sept 8, 2022

Walk x 2 miles/20lb vest

Run x 2 miles
13:30 mins

Circuit w 20lb vest
Lunges x 10 reps/leg
Push-ups x 12 reps
20 rounds in 20:30 mins

1 Like