Strength and Conditioning

Training Training Logs
383

24 September 2019

Warmup/mobility

Run: 1km in 5min
Rest: 5min
Run: 5 x 200M EMOM
Rest: 5min
Run: 1km in 5min
Row: 10min easy

384

25 September 2019

Warmup/mobility

Explosive Pushups: BW x 2 x 5 sets

Incline Bench Press
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 3
175 x 1

Bench Press
Bar x 10
135 x 5
155 x 5
175 x 5

Bench Press: 135 x 5 x 5 sets
DB Squats: 65 x 10 x 5 sets
DB SLDL w/ Shrugs: 65 x 10 x 5 sets

Face-pulls: 60 x 25 x 4 sets

Chin-ups: BW x 10sec x 3 sets

385

26 September 2019

Warmup/mobility

Run: 10km in 54min 01sec
Average pace: 5:23/km

386

27 September 2019

Quick squat flow series as a warmup

Box Jumps: 24ā€ x 2 x 5 sets

Trap Bar Deadlifts
Bar x 10
135 x 5
185 x 5
205 x 5
225 x 5
245 x 13

TBDL: 205 x 5 x 5 sets
Dips: BW x 10 x 5 sets
Pull-ups: BW x 10, 10, 8, 7, 6

Face-pulls: 75 x 25 x 4 sets

EZ Curls: 35 x 20, 45 x 15, 55 x 8

387

28 September 2019

Run: 10km in 53min 09sec
Average pace: 5:19/km

388

2 October 2019

Warmup/mobility

Box Jumps: 24ā€ x 2 x 5 sets

Squats
Bar x 10
95 x 5
135 x 5
155 x 5
175 x 5 + 7

Squats: 135 x 5 x 5 sets
Pushups: BW x 20, 20, 18, 12, 12
Pull-ups: BW x 10, 10, 8, 7, 6

Plank: 60sec x 3 sets
Sit-ups: 20 x 3 sets

Face-pulls: 100 total reps

389

4 October 2019

Warmup/mobility

Explosive Pushups: BW x 2 x 5 sets

Bench Press
Bar x 10
95 x 5
115 x 5
120 x 5
140 x 5
160 x 13

Bench Press: 120 x 10 x 5 sets
DB Squats: 65 x 10 x 5 sets
DB SLDL w/ Shrug: 65 x 10 x 5 sets

Plank: BW x 60sec x 3 sets
Sit-ups: BW x 20 x 3 sets

Facepulls: 100 total reps

Air Bike: 10min Easy

390

5 October 2019

Warmup/mobility

Box Jumps: 30ā€ x 2 x 5 sets

Trap Bar Deadlifts
Bar x 10
135 x 5
155 x 5
175 x 5
205 x 5
235 x 16

TBDL: 175 x 5 x 5 sets
Pushups: BW x 15 x 5 sets
Pull-ups: BW x 10, 10, 8, 7, 8

Plank: BW x 30sec x 3 sets
Sit-ups: BW x 20 x 3 sets

Face-pulls: 100 total reps

Air Bike: 10min easy

Cool down stretch

391

6 October 2019

Run: 5km in 26min 35sec
Average Pace: 5:19/km

392

7 October 2019

Warmup/mobility

Box Jumps: 30ā€ x 2 x 5 sets

Squats
Bar x 10
115 x 5
135 x 5
150 x 5
170 x 5
190 x 7

Squats: 150 x 5 x 5 sets
Pushups: BW x 16 x 5 sets
Pull-ups: BW x 10, 10, 10, 10, 8

Plank: BW x 30sec x 3 sets
Sit-ups: BW x 20 x 3 sets

BPAā€™s: 100 total reps

Cool down stretch

393

8 October 2019
Run: 5km in 26min 58sec
Average pace: 5:22/km

9 October 2019

Warmup/mobility

Bench Press
Bar x 10
95 x 5
115 x 5
130 x 5
150 x 5
170 x 8

Bench Press: 135 x 5 x 5 sets
DB Squats: 65 x 10 x 5 sets
DB SLDL w/ Shrug: 65 x 10 x 5 sets

Plank: BW x 30sec x 3 sets
Situps: BW x 20 x 3 sets

Facepulls: 100 total reps

Cool down stretch

394

10 October 2019

Run: 12km in 63min 18sec
Average Pace: 5:15/km

395

11 October 2019

Warmup/mobility

Box Jumps: 30ā€ x 2 x 5 sets

Trap Bar Deadlifts
Bar x 10
135 x 5
155 x 5
185 x 5
225 x 5
245 x 16

Trap Bar Deadlifts: 185 x 5 x 5 sets
Pushups: BW x 17 x 5 sets
Pull-ups: BW x 10, 10, 10, 7, 6

Plank: BW x 60sec x 3 sets
Sit-ups: BW x 20 x 3 sets

Facepulls: 100 total reps

Cool down stretch

396

12 October 2019

Run: 5km in 26min 46sec
Average pace: 5:20/km

397

14 October 2019

Warmup/mobility

Box Jumps: 24ā€ x 2 x 5 sets

Squats
Bar x 10
115 x 5
135 x 5
160 x 5
180 x 5
200 x 5

Squats: 160 x 5 x 5 sets
Pushups: BW x 18 x 5 sets
Pull-ups: BW x 10, 10, 9, 8, 7

Plank: BW x 60sec x 3 sets
Sit-ups: BW x 20 x 3 sets

Facepulls: 100 total reps

398

15 October 2019

Warmup/mobility

Run:
4 x 400m @ 30sec/100m
600m @ 26-27sec/100m
4 x 400m @ 30sec/100m
500m @ 26-27sec/100m
4 x 400m @ 30sec/100m
400m @ 26-27sec/100m
4 x 400m @ 30sec/100m
300m @ 26-27sec/100m
4 x 400m @ 30sec/100m
200m @ 26-27sec/100m
4 x 400m @ 30sec/100m
100m @ 26-27sec/100m
10 Seconds of Rest Between Each Rep

399

16 October 2019

Warmup/mobility

Run: 4.49km in 23min 35sec
Average Pace: 5:14/km

400

19 October 2019

Warmup/mobility

Explosive Pushups: BW x 2 x 5 sets

Bench Press
Bar x 10
115 x 5
135 x 5
140 x 5
160 x 5
180 x 5
195 x 1

Bench Press: 140 x 5 x 5 sets
DB Squats: 65 x 10 x 5 sets
DB SLDL w/ Shrug: 65 x 10 x 5 sets

Plank: BW x 60sec x 3 sets
Sit-ups: BW x 20 x 3 sets

Facepulls: 100 total reps

Cool down stretch

401

20 October 2019

Run: 5.84km in 31min 21 sec
Average price: 5:22/km

402

21 October 2019

Warmup/mobility

Box Jumps: 24ā€ x 2 x 5 sets

Trap Bar Deadlifts
Bar x 10
135 x 5
155 x 5
185 x 5
220 x 5
240 x 5
260 x 13

Trap Bar Deadlifts: 220 x 5 x 5 sets
Pushups: BW x 19 x 5 sets
Pull-ups: BW x 10, 10, 8, 7, 6

Plank: BW x 60sec x 3 sets
Sit-ups: BW x 20 x 3 sets

Band Pull-aparts: 100 total reps