Strength and Conditioning

Training Training Logs
81

WARMUP - Superset
KB Swings: 4 x 10 @ 20kg
Goblet Squat: 4 x 5 @ 20kg
BPA’s: 4 x 25 with a mini band
Finish each set with one of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Relaxed Hang x 30sec

EXPLOSIVE
Box Jumps: 5 x 2 @ 30”, 32", 34", 35", 35"

STRENGTH - Superset
(Alternate between dips and pull-ups each set)
Squat: 20kg x 5, 30kg x 5, 40kg x 5, 55kg x 5, 65kg x 5, 75kg x 5; 5 x 10 @ 55kg
Dips: 5 x 12 @ BW
Pull-up Ladders: 5 x 9, 8, 7, 6, 5 @ BW

Deep Breathing with hips elevated x 2min

82

MORNING
Easy Run

AFTERNOON

WARMUP - Superset
KB Swings: 4 x 10 @ 20kg
Goblet Squat: 4 x 5 @ 20kg
BPA’s: 4 x 25 with a mini band
Finish each set with one of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Pull-ups x 7 and then 6

EXPLOSIVE
Box Jumps: 5 x 2 @ 30", 32", 34 “, 35”, 35", 35"

STRENGTH - Superset
(Alternate between DB Squats and SLDL each set)
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5; 5 x 10 @ 50kg
DB Squats: 5 x 12 @ 35kg
DB SLDL with Shrug: 5 x 10 @ 35kg

83

MORNING
Ruck March

AFTERNOON
4.5km run with some chin-ups mixed in

84

WARMUP - Superset
KB Swings: 4 x 10 @ 20kg
Goblet Squat: 4 x 5 @ 20kg
BPA’s: 4 x 25 with a mini band
Finish each set with one of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Relaxed Hang x 30sec

EXPLOSIVE
Box Jumps: 1 x 5 @ 30", 5 x 1 @ 40" (didn’t stick any landings)

STRENGTH - Superset
(Alternate between dips and pull-ups each set)
Deadlifts: 40kg x 5, 50kg x 5, 60kg x 5, 80kg x 5, 90kg x 5, 100kg x 5; 5 x 10 @ 80kg
Dips: 5 x 12 @ BW
Pull-ups: 5 x 10rp @ BW

85

MORNING
Rower: One mile in 7min 28sec
Foam Rolling x 10min
Flow Series x 5
Barbell Complex (RDL, Row, Hang Clean, Push Press, Reverse Lunges, Back Squats): 2 x 6 reps per exercise @ 20kg, 30kg

AFTERNOON

Superset:
Prowler Push: 10 x 40m @ 25kg
Straight Leg Sit-ups: 5 x 10 @ 10kg
Leg Raises: 5 x 10 @ BW

Core Circuit:
Straight Leg Sit-ups: 1 x 10 @ 15kg
Hanging Leg Raises: 1 x 10rp @ BW
DB Side Bends: 1 x 10/side @ 15kg
Ab Wheel Rollouts: 1 x 10 @ BW

Total Pull-ups Today: 10 reps

86

WARMUP - Superset
KB Swings: 4 x 10 @ 16kg
Goblet Squat: 4 x 5 @ 16kg
BPA’s: 4 x 25 with a mini band
Finish each set with one of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Relaxed Hang x 30sec

EXPLOSIVE
Box Jumps: 3 x 5 @ 24", 30", 40”

STRENGTH - Superset
Squat: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70 kg x 5; 5 x 10 @ 50kg
Dips: 10 x 10 @ BW
Pull-ups: 10 x 5@ BW

Total Pull-ups Today: 50

87

CARDIO, ABS AND MOBILITY
Rowing: One Mile in 7min 01sec
Foam Rolling Full Body x 10min
Abs Superset:
-Straight Leg Sit-ups: 1 x 10 @ 15kg
-Hanging Leg Raises: 1 x 10 @ BW
-DB Side Bends: 1 x 20/side @ 15kg
-Ab Wheel Rollouts: 1 x 10 @ BW
Hip Stretches x 10min

Im still trying to come up with ideas for my “off” days. I’m going to continue with the ab circuits but I still haven’t found a winter cardio and mobility program I like.

88

WARMUP - Superset
KB Swings: 4 x 10 @ 20kg
Goblet Squat: 4 x 5 @ 20kg
BPA’s: 4 x 25 with a mini band
Finish each set with one of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Pull-ups x 7 and then 6

EXPLOSIVE
Box Jumps: 5 x 2 @ 30", 32", 34 “, 35”, 35", 35"

STRENGTH - Superset
(Alternate between DB Squats and SLDL each set)
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 45kg x 5, 55kg x 5, 65kg x 5;
DB Squats: 4 x 10 @ 35kg
DB SLDL with Shrug: 4 x 10 @ 35kg

89

YESTERDAY

Press: 20kg x 5, 25kg x 5, 30kg x 5, 35kg x 5, 40kg x 5, 45kg x 5

Pyramid:
-Pull-ups: 1 x (1,2,3,4,5,4,3,2,1)
-Push-ups: 1 x (2,4,6,8,10,8,6,4,2)
-Situps: 1 x (5,10,15,20,25,20,15,10,5)

90

WARMUP - Superset
KB Swings: 4 x 10 @ 16kg
Goblet Squat: 4 x 5 @ 16kg
BPA’s: 4 x 25 with a mini band
Finish each set with one of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Relaxed Hang x 30sec

EXPLOSIVE
Box Jumps: 3 x 5 @ 30", 3 x 2 @ 36"

STRENGTH - Superset
Squat: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70 kg x 5; 5 x 10 @ 50kg
Dips: 5 x 15 @ BW
Pull-ups: 5 x 7 @ BW

91

MOBILITY
Foam Roll Full Body x 5min
Work on Squat position x 5min

ABS CIRCUIT
Straight Leg Sit-ups: 2 x 10 @ 15kg
Hanging Leg Raises: 2 x 10rp @ BW
DB Side Bends: 2 x 10 @ 30kg, 35kg
Ab Wheel Rollouts: 2 x 10rp @ BW

93

YESTERDAY MORNING
Foam Roll Full Body
Flow Series x 5
Mini-Band Face-pulls x 100 total reps
Band TKE’s x 50 total reps per leg

YESTERDAY AFTERNOON

WARMUP - Superset
KB Swings: 4 x 10 @ 20kg
Goblet Squat: 4 x 5 @ 20kg
BPA’s: 4 x 25 with a mini band
Finish each set with one of the following:
-Spiderman with In-Step x 5/side
-T-spine Windmill x 5/side
-Cossack Squats x 5/side
-Relaxed Hang x 30sec

EXPLOSIVE
Box Jumps: 3 x 5 @ 30"

STRENGTH - Superset
Deadlifts: 40kg x 5, 50kg x 5, 60kg x 5, 75kg x 5, 85kg x 5, 95kg x 5; 5 x 10 @ 75kg
Dips: 5 x 15 @ BW
Pull-ups: 5 x 8, 8, 7, 7, 7 @ BW

94

MORNING
3km run

EVENING
Straight Leg Situps: 3 x 10 @ 15kg
Hanging Leg Raises: 3 x 10 @ BW
DB Side Bends: 3 x 10/side @ 35kg
Ab Wheel Rollouts: 3 x 10 @ BW
Rest with 2 minutes of hip mobility drills

95

GPP (Circuit)
Lunges: 2 x 25@ BW
Pushups: 2 x 25 @ BW
BPA’s: 2 x 25 with mini band

JUMPS
Box Jumps: 3 x 5 @ 24", 26", 28"

STRENGTH (Superset)
Squat: 20kg x 5, 30kg x 5, 40kg x 5, 55kg x 5, 65kg x 5, 75kg x 5; 5 x 10 @ 55kg
Dips: 5 x 15 @ BW
Pull-ups: 5 x 8 @ BW

96

GPP (Circuit)
Lunges: 2 x 25@ BW
Pushups: 2 x 25 @ BW
BPA’s: 2 x 25 with mini band

JUMPS
Box Jumps: 3 x 5 @ 24", 26", 28"

STRENGTH (Superset)
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5; 5 x 10 @ 50kg
DB Squats: 5 x 15 @ 35kg
DB RDLs with Shrug: 5 x 10 @ 35kg

97

GPP (Circuit)
Lunges: 2 x 25@ BW
Pushups: 2 x 25 @ BW
BPA’s: 2 x 25 with mini band

JUMPS
Depth Jumps (off of 8" box): 4 x 2 @ 24", 26", 28", 28"

STRENGTH (Superset)
Deadlifts: 40kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5; 5 x 10 @ 80kg
Dips: 5 x 15 @ BW
Pull-ups: 5 x 9, 9, 8, 8, 6 @ BW

98

GPP (Circuit)
Lunges: 2 x 25@ BW
Pushups: 2 x 25 @ BW
BPA’s: 2 x 25 with mini band
GHR’s: 2 x 5 @ BW

JUMPS
Depth Jumps (off 8" box): 5 x 2 @ 24", 26", 28", 26", 26"

STRENGTH (Superset)
Squat: 20kg x 5, 30kg x 5, 40kg x 5, 60kg x 5, 70kg x 5, 80kg x 5; 5 x 10 @ 60kg
Dips: 5 x 15 @ BW
Pull-ups: 5 x 9, 9, 8, 8, 8 @ BW

99

GPP (Circuit)
Lunges: 2 x 25@ BW
Pushups: 2 x 25 @ BW
BPA’s: 2 x 25 with mini band
KB Swings: 2 x 25 @ 35lbs

JUMPS
Depth Jumps (off of 8" box): 5 x 2 @ 26"

STRENGTH (Superset)
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 55kg x 5, 65kg x 5, 75kg x 5; 5 x 10 @ 55kg
DB Squats: 5 x 15 @ 35kg
DB RDLs with Shrug: 5 x 10 @ 35kg

100

GPP (Circuit)
Lunges: 2 x 25@ BW
Pushups: 2 x 25 @ BW
BPA’s: 2 x 25 with mini band
KB Swings: 2 x 25 @ 35lbs

JUMPS
Box Jumps: 5 x 1 @ 35"

STRENGTH (Superset)
Deadlifts: 40kg x 5, 60kg x 5, 70kg x 5, 85kg x 5, 95kg x 5, 105kg x 5; 5 x 10 @ 85kg
Dips: 5 x 15 @ BW
Pull-ups: 5 x 8, 8, 8, 6, 6 @ BW

101

GPP (Circuit)
Lunges: 2 x 25@ BW
Pushups: 2 x 25 @ BW
BPA’s: 2 x 25 with mini band
KB Swings: 2 x 25 @ 35lbs

JUMPS
Box Jumps: 5 x 1 @ 35"

STRENGTH
Squats: 20kg x 10, 35kg x 6, 45kg x 4, 55kg x 3, 65kg x 2, 75kg x 1, 85kg x 1

ASSISTANCE (Superset)
Incline DB Bench Press: 3 x 10 @ 22.5kg
Chest Supported DB Rows: 3 x 10 @ 17.5kg