March 8th 2020
Warmup/mobility
Box Jumps: 30” x 10 total jumps
Squats
Bar x 10
75 x 5
95 x 5
115 x 5
135 x 5
155 x 20
Dips: BW x 15 x 5 sets
Pull-ups: BW x 10 x 5 sets
Facepulls: 100 total reps
March 9th 2020
Warmup/mobility
Box Jumps: 30” x 10 total jumps
Press
Bar x 5
50 x 5
60 x 5
70 x 5
80 x 5
90 x 10
Superset with
DB Squats: 85 x 15 x 5 sets
DB RDL: 85 x 10 x 5 sets
Facepulls: 100 total reps
BPAs: 100 total reps
March 11th 2020
Warmup Circuit
Paused RFESS x 5/leg
35lb KB Swing x 10
Band Dislocates x 10
Box Jumps: 24” x 5, 30” x 3, 2
TBDL
Bar x 10
135 x 5
155 x 5
175 x 5
205 x 5
235 x 12
Superset with
Incline Bench Press: 95 x 10 x 5 sets
Pull-ups: BW x 10 x 5 sets
Trap Bar Up Rows: bar x 50 total reps
Update to Last 2 weeks of training:
I’ve been working on a chin-ups progression and pushups. I am slowly increasing running volume up to running 10kms 3 times per week when I can get back to the gym. I’m currently up to running about 4-5 days per week and have done 7km for the longest run. My pace has been around 5:20-5:30/km although I’m only focusing on increasing distance for now.
The last month or so had been a lot of unique/creative/random at homE workouts that I just am not motivated to log on here. I’m still steadily running 3-4 times. The big highlight was I ran 21km in 1 hour 45 minutes. I’ll start logging again properly when I get back to the gym. I have some new ideas and perspective on how I want to train.