Strength and Conditioning

Training Training Logs
122

Coming back from a 10 day layoff. I was extremely active but no scheduled workouts.

LONG RUN
4km in 19min 56sec @ 5 min/km
2 x 100m Strides

1 Like
123

JUMPS
Box Jumps: 10 jumps @ 30"

STRENGTH (Superset)
Squats: 30kg x 5, 40kg x 5, 45kg x 5, 50kg x 5, 60kg x 5, 65kg x 5; 5 x 10 @ 50kg
Dips: 5 x 16 @ BW
Pull-ups: 5 x 9, 9, 9, 8, 7 @ BW

ACCESSORY
Cable Face-pulls: 100 total reps
Ab Wheel Rollouts: 30 total reps

I also did an easy run this morning, probably about 3km

124

TEMPO RUN
10min Easy
1.5km @ 4:30/km (6min 45sec)
10min Easy

MOBILITY
Foam Roll x 10min
Hip Mobility x 5min
Shoulder Mobility x 5min

125

JUMPS
Box Jumps: 2 x 5 @ 30”

STRENGTH (Superset)
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 45kg x 5, 55kg x 5, 65kg x 5; 5 x 10 @ 45kg
DB Squats: 5 x 16 @ 35kg
DB RDL w/ Shrug: 5 x 10 @ 35kg

ACCESSORY
Band Pull-aparts: 100 total reps

126

JUMPS
Box Jumps: 2 x 5 @ 30”

STRENGTH (Superset)
Deadlifts: 40kg x 5, 50kg x 5, 60kg x 5, 65kg x 5, 75kg x 5, 85kg x 5; 5 x 10 @ 65kg
Dips: 5 x 16 @ BW
Pull-ups: 5 x 9, 9, 9, 8, 8 @ BW

ACCESSORY
Facepulls: 100 Total Reps
Ab Wheel: 30 total reps

127

SPEED WORK
Run 5min easy
2 x 4:00 hard/2:00 easy (2.39km total distance)
Walk 5min

128

MORNING

JUMPS
Box Jumps: 2 x 5 @ 30"

STRENGTH (Superset)
Squats: 30kg x 5, 40kg x 5, 45kg x 5, 55kg x 5, 65kg x 5, 75kg x 5; 5 x 10 @ 55kg
Dips: 5 x 16 @ BW
Pull-ups: 5 x 9, 9, 9, 9, 9 @ BW

ACCESSORY
Cable Face-pulls: 100 total reps
Ab Wheel Rollouts: 15 total reps

AFTERNOON

LONG RUN
5km in 24:58 (5min/km)
4 x 100m Strides

129

AM:

EASY RUN
3km 5:30/km

PM:

MOBILITY/CARDIO
Foam Roll x 10min
Airdyne Bike x 20min
Olympic Lift Stretches (Hips, Ankles, Shoulders) x 15min
BPA’s x 100

130

JUMPS
Box Jumps: 2 x 5 @ 30"

STRENGTH
Bench Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 65kg x 5; 5 x 10 @ 50kg
DB Squats: 5 x 16 @ 35kg
DB RDL’s: 5 x 10 @ 35kg

ACCESSORY
Cable Facepulls: 100 total reps
Ab Wheel: 30 total reps

131

TEMPO RUN
1km Easy
2km @ 4:30/km (9min 05sec)
1km Easy

MOBILITY/CARDIO - Superset
Airdyne Bike: 4 x 5min
Flow Series: 4 x 5 reps

STRETCHING
Rear Foot Elevated Hip Flexor Stretch x 20 breaths/side
Weighted Pec Stretch x 20 breaths
Classic Lat Stretch x 20 breaths/side
Shoulder Dislocates with Dowel x 20 reps
Relaxed Hang x 20 breaths

132

JUMPS
Box Jumps: 2 x 5 @ 30”

STRENGTH (Superset)
Deadlifts: 40kg x 5, 50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5, 90kg x 5; 5 x 10 @ 70kg
Dips: 5 x 16 @ BW
Pull-ups: 5 x 9 @ BW

ACCESSORY
BPA’s: 100 total reps
Situps: 40 total reps
Superset:
-Iso-hold DB Rows: 3 x 30sec @ 12.5kg
-Chest Supported DB Rows: 3 x 12, 10, 8 @ 12.5kg
-Prone DB Flyes: 3 x 12, 10, 8 @ 2.5kg
Kroc Rows: 1 x 10 @ 12.5kg, 1 x 10 @ 17.5kg, 1 x 25 @ 20kg

133

INTERVALS
5min Easy
4 x 2:00 hard/1:00 easy (2.42km total distance)
5min Walk

134

ACTIVE RECOVERY - Superset
Airdyne Bike: 4 x 5min
Flow Series: 4 x 5 reps

STRETCHING
Foam Roll Upper Back, Lats and Quads
Prying Goblet Squats
Barbell Ankle Mobility

135

EASY RUN (Morning)
Run 6.45km in 37min (5:50/km)

AFTERNOON

JUMPS
Box Jumps: 2 x 5 @ 30"

STRENGTH (Superset)
Squats: 30kg x 5, 40kg x 5, 50kg x 5, 60kg x 5, 65kg x 5, 75kg x 5; 5 x 10 @ 60kg
Dips: 5 x 16 @ BW
Pull-ups: 5 x 9 @ BW

ACCESSORY
Cable Face-pulls: 100 total reps
Situps: 45 total reps

136

ACTIVE RECOVERY
10min Airdyne Bike
10min Foam Rolling
10min Easy Stretching

137

COMPETITION
21km Ruck March/Run (40lbs)
1km Portage with Rucksack (40lbs ruck + canoe)
13km Canoe
1km Ruck Run
Time: 5 hours 3 minutes

138

JUMPS
Box Jumps: 2 x 5 @ 30"

STRENGTH
Bench Press: 25kg x 5, 35kg x 5, 45kg x 5, 55kg x 5, 65kg x 5, 70kg x 5; 5 x 10 @ 55kg
DB Squats: 5 x 16 @ 35kg
DB RDL’s: 5 x 10 @ 35kg

ACCESSORY
Band Pull-aparts: 100 total reps
Sit-ups: 50 total reps

I also did an easy run just under 5km as I will be skipping my long run this week due to Saturdays endurance based competition.

139

TEMPO RUN
1km Easy
2.5km @ 4:30/km (11min 15sec)
1km Easy
10min of light stretching

140

JUMPS
Box Jumps: 2 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 16 @ BW
Pull-ups: 5 x 9 @ BW

ACCESSORY
BPA’s: 100 total reps
Situps: 55 total reps

141

INTERVALS - Morning
5min Easy
8 x 1:00 hard/0:30 easy (2.61km total distance)
5min Walk

ACTIVE RECOVERY - Afternoon
Airdyne Bike x 20min
Foam Rolling x 20min