BLD's Training Log

Training Training Logs
141

April 12, 2024

Today’s work was broken up in chunks through the day.

Started with

Warm-up
Bw work
Throws x 10

A bit later…

Press - 110 x 5, 125 x 5, 140 x 5
Viking Press - 5 sets x 5 reps - 135lb

A bit later…

DB CS Rows - 70’s x 18,15,13 - 2s holds
Back Ext - 45lb x 20,16,14
Laterals x 26,24,10 - 15’s

A bit later…

Conditioning
Run x 400m
Jog x 400m
4 rounds

1 Like
142

April 13, 2024

Hard Conditioning
Hill Sprints
6 x 170m

Easy Conditioning
Walk x 2 miles/65lb vest

Circuit no vest
Squat x 20 reps alt. GH Roller x 10 reps
Push-ups x 10 reps
Ring Rows x 5 reps
6 rounds

1 Like
143

April 14, 2024

Easy Conditioning
Walk x 40 mins w 65lb vest
4.15km covered

Airbike x 1 mile

Circuit
KB Farmers Carry x 60yds - 88’s
Push-ups x 10 reps
Pull-ups x 5 reps
8 rounds

Airbike x 1 mile

1 Like
144

Cycle 2
Week 4

Monday April 15, 2024

Warm-up
Skip x 300
Bw work
1L Jumps x 10

SSB
245 x 5
280 x 5
315 x 5
10 sets x 5 reps - 245lb
ss Ring Dips x 10,10,10,10,7,7 - bw
ss DB Curls - 35s x 17, 25s x 15,15,10, 35’s x 8

Sit-ups-25lb x 21,6,6, 10lb x 20
ss GH Roller x 50 reps - bw

Conditioning
Hill Sprints
7 x 170m

Notes

  • main sets of SSB performed alone
  • Dips/Curls were superset alternating the supplemental sets of SSB
  • supplemental/assistance was performed one set every 50 seconds
1 Like
145

April 16, 2024

Conditioning
Walk x 2 miles/65lb vest

Circuit
Squat x 15 reps
Push-ups x 10 reps
Pull-ups x 5 reps
6 rounds in 5 mins

April 17, 2024

Warm-up
Skip x 300
Bw work
Throws x 10

Inclines
145 x 5
165 x 5
185 x 5
10 sets x 5 reps - 145lb
ss DB Squats - 100lb x 26,15,12
ss Rope Pull-ups - 5 sets x 8 reps-bw
ss GH Roller x 50 reps total - bw

DB Skulls
25’s - 1 set x 18 reps, 13,4,3 - rp

Rope Chins - 2 sets x 6 reps - bw

Conditioning
Run x 1 mile - 6:15 mins
Walk x 3 mins
Run x 800m - 3:10 mins
Walk x 6 mins

1 Like
146

April 18, 2024

Warm-up
Skip x 300
Bw work

TBDL
315 x 5
360 x 5
400 x 5
10 sets x 5 reps - 315lb - wider stance
ss Box Jumps - 5 sets x 2 reps
ss DB Bench
55s x 27, 70s x 17,10,10, 55s x 16
ss Ring Rows - 5 sets x 10 reps - bw

Rollouts x 26,17,10 - 20lb vest

Conditioning
Tabata Front Squats w 65lb
Reps fell between 10-14 per round
4 mins of work

Notes

  • taking a bit of a wider stance with the trap bar work on supplemental felt really good with the lighter weight that is
  • tried out the tabata front squats and I think I’ll bump the weight up next time or use kettlebells
  • may get a run in later, if not today before the weeks done
1 Like
147

April 19, 2024

Circuit no vest
Airbike x 800m
Squat x 20 reps
Push-ups x 10 reps
GH Roller x 10 reps
Pull-apart x 20 reps
5 rounds

Walk x 2 miles/65lb vest

1 Like
148

April 20, 2024

Warm-up
Skip x 300
Bw work
Throws x 10

Press
100 x 5
115 x 5
130 x 5
Viking Press - 10 sets x 5 reps - 115lb
ss DB CS Rows - 70s x 21,15,11
ss Back Ext - 45lb x 21,17,15
ss Pull-ups - 2 sets x 5 reps - 62lb
ss GH Roller x 50 reps - bw

Laterals - 2 sets x 20 reps
Front Raise - 2 sets x 10 reps

Conditioning
KB Swing x 25 reps - 88lb
Run x 1.5 miles
KB Swing x 25 reps - 88lb

2 Likes
149

April 21, 2024

AM Work

Easy Conditioning
Walk x 2 miles/65lb vest

Circuit no vest
KB Farmers x 50yds - 88’s/hand
Decline Push-ups x 10 reps
Sand Bag Carry x 50yds - 100lb
Pull-ups x 5 reps
8 rounds

PM Work

Hard Conditioning
Hill Sprints
7 x 170m

Cut Grass x 75 mins

1 Like
150

April 22, 2024

Warm-up
Skip x 300
Bw work
Jumps x 10

SSB - 230 x 5, 265 x 5, 300 x 5
Circuit x 5 rounds
SSB x 10 reps - 230lb
Ring Dips x 10,10,10,8,8,8 - bw
DB Curls - 35s x 20, 25’s x 15,15,15, 35’s x 10

Sit-ups - 25lb x 23,7,7, 10lb x 13
GH Roller x 50 reps - bw

Conditioning
Run x 1.5 miles

1 Like
151

April 23, 2024

Hard Conditioning
Hill Sprints
7 x 170m

Easy Conditioning
Walk x 2 miles/65lb vest

2 Likes
152

April 24, 2024

Warm-up
skip x 300
bw work
Throws x 10

Inclines - 135 x 5, 155 x 5, 175 x 5
ss GH Roller - 5 sets x 7 reps - bw

Circuit
WG Inclines x 10 reps - 135lb
DKB Squat - 62’s x 10,8,6,6,6
Rope Chins x 9,9,9,7,6 - bw
5 rounds

DB Skulls - 1 set x 21 reps - 25’s, 25’s x 14,7,4 - rest pause
GH Roller - 1 set x 15 reps - bw
Rope Chins - 2 sets x 6 reps - bw

Conditioning
Run x 1.5 miles
10:00 on the nose

2 Likes
153

April 25, 2024

Circuit no vest
Airbike x 800m
Squat x 20 reps
Push-ups x 10 reps
Pull-ups x 5 reps
7 rounds

Walk x 2 miles/65lb vest

2 Likes
154

April 26, 2024

Warm-up
Skip x 300
Bw work
Box Jumps x 10

TBDL - 295 x 5, 335 x 5, 380 x 5
Circuit x 5 rounds
TBDL x 10 reps - 295lb - wider stance
DB Bench - 55s x 28, 70s x 12,9,8, 55s x 12
Ring Rows x 10 reps - bw
5 rounds

St Rollouts - 3 sets x 6 reps - bw
Kn Rollouts x 20,12 - 20lb vest

Easy Conditioning
Airbike x 10 mins

1 Like
155

April 27, 2024

Warm-up
Skip x 300
Bw work
Throws x 10

Press - 95 x 5, 110 x 5, 125 x 5
ss GH Roller - 5 sets x 10 reps - bw

Circuit x 5 rounds
Viking Press x 10 reps - 110lb
DB CS Rows - 70s x 22,15,10,6,6-2s
Back Ext x 10 reps - 100lb sand bag

Pull-ups x 3,3,2,2,1,1 - 88lb

Laterals/Front Raise x 50 reps total

Conditioning
Hill Sprints
7 x 170m

Notes

  • no umph whatsoever ever today a little disappointed in my effort
  • bodyweight has dropped a bit
  • on to the next
1 Like
156

April 28, 2024

Easy Conditioning
Walk x 2 miles/65lb vest

Circuit no vest
Various Unilateral KB Carries x 80yds
Push-ups x 10 reps
Pull-ups x 5 reps
10 rounds

1 Like
157

April 29, 2024

Warm-up
Skip x 300
Bw work
1L Jumps x 10

SSB - 265 x 5, 300 x 5, 335 x 5
Circuit x 5 rounds
SSB x 5 reps - 300lb
Ring Dips x 11,11,10,9,8 - bw
DB Curls x 11,10,15,15,6-4

Sit-ups x 10,10,10,6,6 - 25lb

Conditioning
Circuit
Prowler x 40yds - 180lb
Squat x 15 reps
Push-ups x 10 reps
8 rounds

Notes

  • first time since the fall getting the prowler out
  • always eye opening even after keeping up with some hill sprints
  • pavement was wet which I think today made it tougher over all
  • with SSB really trying to focus on pushing the handles upward vs down at the bottom which I am getting better off but is way harder for me and throws my bracing a bit
1 Like
158

April 30, 2024

Easy Conditioning
Walk x 2 miles/65lb vest

Circuit no vest
Squat x 15 reps
Push-ups x 10 reps
Pull-ups x 5 reps
10 rounds in 8:52 mins

1 Like
159

May 1, 2024

Warm-up
Skip x 300
Bw work
Throws x 10

Inclines - 155 x 5, 175 x 5, 195 x 5
Circuit x 5 rounds
WG Inclines x 5 reps - 175lb paused
DKB Squats x 15,9,8,7,7 - 62’s
Rope Chins x 10,7,5,5,5 - bw

DB Skulls x 22,14,11 - 25’s
ss Rope Chins - 3 sets x 6 reps - bw

Conditioning
Run x 1.5 miles
9:45 mins
Pushed pace on the last half

May 2, 2024

Warm-up
Skip x 300
Bw work
Box Jumps x 10

TBDL - 335 x 5, 380 x 5, 425 x 5
Circuit x 5 rounds
TBDL x 5 reps - 380lb
DB Bench - 70s x 16,16,11,9,7
Pull-apart x 20 reps

St Rollouts x 8,8 - bw
Kn Rollouts x 10,10 - 20lb vest
Kn Rollouts x 15 reps - bw

Conditioning
Run x 1.5 miles
Slow and steady

1 Like
160

May 3, 2024

Circuit no vest
Airbike x 1 min
KB Swings x 15 reps - 62lb
FE Ring Rows x 10 reps
Ring Dips x 5 reps
6 rounds

Walk x 2 miles/65lb vest

1 Like