Strength and Conditioning

Training Training Logs
403

25 October 2019

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

404

26 October 2019

Warmup/mobility

Box Jumps: 30” x 2 x 5 sets

Squats
Bar x 10
115 x 5
135 x 5
145 x 5
165 x 5
185 x 10

Squats: 145 x 5 x 5 sets
Pushups: BW x 20 x 4 sets, BW x 10
Pull-ups: BW x 10, 10, 8, 6, 5

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

Facepulls: 100 total reps

Cool down stretch

405

27 October 2019

Warmup/mobility

Run: 1600m in 6min 45sec
Rest: 6min 45sec

Run:
Easy pace for 5min
Easy/moderate pace for 4min
Moderate pace for 3min
Moderate/fast pace for 2min
Fast pace for 1min

406

30 October 2019

Warmup/mobility

Med Ball Chest Pass: 20 x 2 x 5 sets

Bench Press
Bar x 10
95 x 5
115 x 5
125 x 5
145 x 5
165 x 11
185 x 1

Bench Press: 125 x 5 x 5 sets
DB Squats: 70 x 10 x 5 sets
DB SLDL w/ Shrug: 70 x 10 x 5 sets

Plank: BW x 60sec x 4 sets
Sit-ups: BW x 20 x 4 sets

Band Pull-apart: 100 total reps

407

31 October 2019

Warmup/mobility

Run: 200m in 50sec x 6 sets
Recovery Jog: 200m x 6 sets

Run: 200m in 48sec x 6 sets
Walk: 100m x 6 sets

Run: 200m in 45sec x 6 sets
Rest: 60sec/set

408

1 November 2019

Quick warmup

Box Jumps: 30” x 2 x 5 sets

Squats
Bar x 10
115 x 5
135 x 5
155 x 5
175 x 5
195 x 6
215 x 1

Squats: 155 x 5 x 5 sets
Pushups: BW x 20 x 5 sets
Pull-ups: BW x 10, 10, 8, 7, 6

Plank: BW x 60sec x 4 sets
Sit-ups: BW x 20 x 4 sets

409

2 November 2019

Run: 10km in 52min 56sec
Average Pace: 5:17/km

410

4 November 2019

Warmup/mobility

Trap bar Deadlifts
Bar x 10
135 x 5
155 x 5
185 x 5
215 x 5
245 x 12

Trap Bar Deadlifts: 185 x 5 x 5 sets
Pushups: BW x 20 x 5 sets
Pull-ups: BW x 10, 10, 9, 7, 6

Plank: BW x 60sec x 4 sets
Sit-ups: BW x 20 x 4 sets

Band Pull-aparts: 100 total reps

411

5 November 2019

Warmup/mobility

Explosive Pushups: BW x 2 x 5 sets

Bench Press
Bar x 10
95 x 5
115 x 5
135 x 5
155 x 5
175 x 6
195 x 1

Bench Press: 135 x 5 x 5 sets
DB Squats: 70 x 10 x 5 sets
DB SLDL w/ Shrug: 70 x 10 x 5 sets

Plank: BW x 60sec x 4 sets
Sit-ups: BW x 20 x 4 sets

Facepulls: 100 total reps

412

6 November 2019

Air Bike: 6mi in 20min

Warmup/mobility

Run:
300m in 81sec
200m in 55
300m in 76sec
200m in 51sec
300m 71sec
200m in 47sec
Rest: 200m jog between each rep

7 November 2019

Warmup/mobility

Trap Bar Deadlifts
Bar x 10
135 x 5
185 x 5
195 x 5
225 x 5
255 x 12
285 x 1
315 x 1

Trap Bar Deadlifts: 195 x 5 x 5 sets
Pushups: BW x 20 x 5 sets
Pull-ups: BW x 10, 10, 9, 7, 7

Sit-ups: 42 reps in 60sec

Weight Vest Walk: 5km

413

11 November 2019

Warmup:
Hip flexor/quad stretch x 60sec/side
Band shoulder/chest/lat stretch x 60sec/side
Relaxed Hang x 60sec
5 rounds of
-Plyo pushups x 2
-BPA’s x 10

Bench Press
Bar x 10
115 x 5
135 x 5
155 x 5
175 x 7
155 x 10

Barbell Pushups
BW x 20 x 3 sets + 5 x 2 “ladder” Pushups

Barbell Rows: 115 x 10 x 3 sets
YTW’s: BW x 10sec x 3 sets

DB Lateral Raises: 15 x 12 x 3 sets
EZ Bar Curls: 55 x 12 x 3 sets

414

12 November 2019

Warmup
-Prying DB Squats x 10
-Relaxed Hang x 60sec
-Weighted Calf Stretch x 60sec/side
-Hip flexor/quad Stretch x 60sec/side
-Hip External Rotation Stretch x 60sec/side
-Striders x 5 per side

Squats
Bar x 10
115 x 5
135 x 5
155 x 5
175 x 5
195 x 5
Dropset: 175 x 8, 155 x 8, 135 x 8

Speed Skater Squats: BW x 10 x 3 sets
*with extended ROM

DB RDL: 40 x 10 x 3 sets

RKC Planks: BW x 5 x 2 sets
*1 Rep = 10sec tension; 10sec relaxed

Seated Calf Raises: 25 x 60sec x 2 sets

415

13 November 2019

Air Bike: 7.1mi in 20min

416

14 November 2019

Warmup
-Relaxed hang
-Weighted calf stretch
-90/90 → fan and fall → windmill
-Shoulder traction with band
-T-spine opener
-Striders
-Prying goblet Squat

DB Incline Bench Press w/ 6sec eccentric:
50 x 6 x 3 sets

DB Incline Bench Press:
30 x 50 total reps in 1min 45sec

NG Pull-ups: BW x 10, 8, 6
Facepulls: 90 x 15 x 3 sets

Press: 65 x 8 x 4 sets

Empty 35lb Barbell Curls: 100 total reps

Band Tricep Extensions: 100 total reps

Air Bike:
1min @ 23mi/h x 5 sets
1min easy x 5 sets

417

15 November 2019

Air Bike: 3.5mi in 10 minutes

Mobility:
-Prying Goblet Squats
-Weighted calf stretch
-Quad/hip flexor stretch
-External rotator stretch
-Shoulder traction with band
-Squat → downward dog → Strider → Inch worm
-Rollover to V-sit

Rear Foot Elevated Split Squat w/ 6sec eccentric:
65 x 5/side x 3 sets

Static Lunge hold: 30sec/side

KB Swing: 80 x 10 x 4 sets

Front Loaded Lateral Lunge: 45 x 10 x 2 sets

Pallof Press with band: 20 x 2 sets

Farmers Carry: 80 x 3min

Seated Calf Raises: 45 x 15 x 2 sets

418

17 November 2019

Warmup/mobility

Bench Press
Bar x 10
120 x 5
140 x 5
160 x 5
180 x 6
160 x 10

Barbell Pushups: BW x 20 x 4 sets + 5 x 4 sets of “ladders”

Barbell Rows: 115 x 10 x 2 sets, 135 x 8 x 2 sets
YWT’s: BW x 20sec/position x 4 sets

Lateral Raises: 17.5 x 8 x 4 sets
EZ Bar Curls: 65 x 8 x 4 sets

“Run the Rack” Lateral Raises
15 x 10
10 x 10
5 x 10

419

18 November 2019

Warmup/mobility

Squats
Bar x 10
115 x 5
135 x 5
155 x 5
175 x 5
195 x 5
175 x 9

Speed Skater Squats w/ extended ROM: BW x 12 x 3 sets

DB RDL’s: 45 x 12 x 4 sets

RKC Plank: BW x 5 x 2 sets

Standing Single Leg Calf Raise: 25 x 12 x 2 sets

420

21 November 2019

Warmup/mobility

Incline lDB Press w/ 6-sec Eccentric: 55 x 5 x 3 sets

Incline DB Bench Press: 35 x 50 reps in 2min 20sec

NG Pull-ups: BW x 8, 6, 6, 5
Facepulls: 95 x 12 x 4

Press: 65 x 12, 10, 10

Empty (35lbs) Barbell Curls: 100 total reps

OH Tricep Extensions: 100 total reps

421

22 November 2019

Warmup/mobility

RFESS w/ 6sec Eccentric: 75 x 4 x 3 sets

Static Lung Hold: BW x 45sec/leg

Good Mornings: 135 x 10 x 3 sets

Cossack Squats: BW x 10 x 2 sets

Pallof Press w/ band: 12 x 2 sets

Farmer Walk: 75 x max distance in 3min

Seated Calf Raises: 50 x 12 x 3 sets

422

24 November 2019

Warmup/mobility

Bench Press
Bar x 10
125 x 5
145 x 5
165 x 5
185 x 3
165 x 6
145 x 6

Barbell Pushups: BW x 20 x 4 sets

Barbell Rows: 135 x 10 x 3 sets
YTW’s: 2.5 x 10sec/position x 3 sets

DB Lateral Raises: 15 x 12 x 3 sets
EZ Bar Curls: 65 x 10 x 2 sets

EZ Bar Curl Stripset
65 x 10
45 x 10
25 x 10