25 August 2019
Warmup/mobility
Squats
95 x 5
115 x 5
145 x 5
165 x 5
185 x 5
145 x 5 x 5 sets
Superset with Squats
Pushups x 12 @ BW
Pull-ups x 10 @ BW
26 August 2019
Warmup/mobility
5km run in roughly 25 minutes
Facepulls: 10 x 10 @ 60
BPA’s: 10 x 10 w/ mini band
Janda Situps: 50 total reps
Lying Leg Raises: 50 total reps
27 August 2019
Warmup/mobility
Bench Press
95 x 5
115 x 5
125 x 5
145 x 5
165 x 5
125 x 5 x 2 sets
Superset with Bench Press:
DB Squats x 12 @ 85
DB SLDL w/ Shrug x 10 @ 85
28 August 2019
Warmup/mobility
Trap Bar Deadlift
135 x 5
165 x 5
185 x 5
210 x 5
235 x 5
185 x 5 x 5 sets
Superset with TBDL:
Dips x 12 @ BW
Pull-ups x 10 @ BW
1 Sept 2019
5km Run in 27min 10 sec
5:24/km pace
2 Sept 2019
Box Jumps: 10 total reps
Press
45 x 5
65 x 5
75 x 5
85 x 5
95 x 5
115 x 3
Press: 5 x 5 @ 75
DB Squats: 5 x 10 @ 60
DB RDL w/ Shrug: 5 x 10 @ 60
Face-pulls: 100 total reps @ 70
Situps: 100 total reps
3 Sept 2019
Box Jumps: 10 total reps @ 24"
Squats
Bar x 10
95 x 5
135 x 5
155 x 5
175 x 5
Squats: 135 x 5 x 5
Dips: BW x 10 x 5
Pull-ups: BW x 10, 10, 5, 7, 7
Face-pulls: 100 total reps @ 60
Situps: 50 in 2 minutes
4 September 2019
Warmup/mobility
Explosive Pushups: 10 total reps
Bench Press
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
Bench Press: 135 x 5 x 5
DB Squats: 60 x 10 x 5
DB SLDL w/ Shrug: 60 x 10 x 5
Face-pulls: 100 total reps
Situps: 55 in 2 minutes
5 September 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 24”
Trap Bar Deadlifts
135 x 10
185 x 5
205 x 5
225 x 5
245 x 5
TBDL: 205 x 5 x 5
Dips: BW x 10 x 5
Pull-ups: BW x 10, 8, 7, 6, 5
Facepulls: 100 total reps
Situps: 56 in 2 minutes
5 September 2019
Warmup/mobility
Running
3 x 400m every 2 minutes
Air Bike x 10min easy
Running
2 x 200m EMOM
Cool Down Stretch
8 Sept 2019
5km Run in 27min 18 sec
5:26/km pace
Cool down stretch
9 September 2019
Warmup/mobility
Facepulls: 100 total reps
5km Run in 27min 07sec
5:24/km pace
10 September 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 24”
Squats
Bar x 10
95 x 5
135 x 5
155 x 5
175 x 10
Squats: 135 x 5 x 5
Dips: BW x 10 x 5
Pull-ups: BW x 10, 10, 8, 7, 8
Facepulls: 100 total reps
Sit-ups: 50 reps in 2 minutes
11 September 2019
Warmup/mobility
Explosive Pushups: 10 total reps
Bench Press
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 12
Bench Press: 115 x 5 x 5
DB Squats: 65 x 10 x 5
DB SLDL w/ Shrug: 65 x 10 x 5
Chest Supported Row Machine: 50 total reps
13 September 2019
No warmup today
Box Jumps: 24” x 10 total jumps
Trap Bar Deadlift
Bar x 10
135 x 5
155 x 5
165 x 5
195 x 5
225 x 14
TBDL: 165 x 5 x 5
Dips: BW x 10 x 5
Pull-ups: BW x 10, 10, 8, 6, 7
Face-pulls: 95 x 10 x 3
DB Curl and press: 20 x 10 x 3
14 September 2019
10km Run in 53min 41sec
5:21/km
15 September 2019
4.78km Run in 25min 41sec
5:22/km average pace
17 September 2019
Warmup/mobility
Box Jumps: 10 total jumps @ 24”
Squats
Bar x 10
95 x 5
135 x 5
145 x 5
165 x 5
185 x 8
Squats: 145 x 5 x 5sets
Dips: BW x 10 x 5 sets
Pull-ups: BW x 10, 10, 9, 8, 7
Face-pulls: 95 x 10 x 3 sets
DB Curls: 20 x 15 x 2 sets
18 September 2019
Warmup/mobility
Run: 4 x 400m (1:30/400m)
Rest 3min between
Air Bike: 10min easy
19 September 2019
Warmup/mobility
Explosive Pushups: 10 total reps
Bench Press
Bar x 10
95 x 5
135 x 5
155 x 5
165 x 10
Bench Press: 125 x 5 x 5 sets
DB Squats: 65 x 10 x 5 sets
DB SLDL w/ Shrug: 65 x 10 x 5 sets
Facepulls: 50 x 25 x 4 sets
EZ Curls: 45 x 15 x 3 sets
20 September 2019
Warmup/mobility
Box Jumps: 30” x 2 x 5 sets
Trap Bar Deadlifts
Bar x 10
135 x 5
155 x 5
185 x 5
210 x 5
235 x 12
TBDL: 185 x 5 x 5 sets
Dips: BW x 10 x 5 sets
Pull-ups: BW x 10, 10, 9, 6, 6
Facepulls: 60 x 25 x 4 sets
EZ Curls: 55 x 10 x 3 sets
Incline Bench: 95 x 10, 115 x 8, 135 x 6
Chest Supported Row: 45 x 10, 70 x 8, 90 x 6
21 September 2019
Run: 11km in 59min 02sec
Average pace: 5:21/km
23 September 2019
Warmup/Mobility
Box Jumps: 30” x 2 x 5 sets
Squats
Bar x 10
95 x 5
135 x 5
155 x 5
175 x 5
195 x 5
Squats: 155 x 5 x 5 sets
Dips: BW x 10 x 5 sets
Pull-ups: BW x 10, 10, 9, 6, 7
Face-pulls: 70 x 25 x 4 sets
Alt DB Curls: 25 x 10 x 2 sets