Vision’s Training Log

Training Training Logs
301

Sunday May 3, 2020
Dynamic stretch

Double leg Hops:
3 x 12

Power Skips:
3 x 5

Depth Jumps:
3 x 3

Elevated Pistols:
+50 x 6
+50 x 6
+50 x 6

1-arm DB Overhead:
15 x 10
65 x 6
85 x 6
85 x 6
85 x 6

Thick DB Rows:
85 x 15
85 x 15
85 x 15

L-sit to Tuck planche
4 x 5

302

Tuesday May 5, 2020
Jump rope and loop band shoulder exercises

Double Leg Hops:
3 x 12

1-Leg box jumps:
3 x 3

Sled Sprints:
#1 x 15m
#1 x 15m
#2 x 15m
#2 x 15m
#3 x 15m
#3 x 15m
number of plates

Swings:
115 x 12
115 x 12
115 x 12

Plate Rows:
180 x 10
180 x 10
180 x 10

Archer Pushups:
8, 7, 6, 5, 4
Reps per arm

303

Thursday May 7, 2020
Jump rope and dynamic stretch

Box Jumps:
3 x 5

Sprints:
4 x 15m falling starts

Sled Sprints:
#1 x 15m
#2 x 15m
#3 x 15m
#4 x 15m

Axle Power Snatches:
8 singles at 115

1-Arm DB Jerks:
65 x 6
85 x 5
95 x 4
100 x 3
105 x 2
110 x 1

Renegade Rows:
85 x 8
85 x 8
85 x 8
85 x 8

Really need to get a rack and barbell

304

Monday May 11, 2020
10 minutes of jump rope

Axle Deadlifts:
205 x 10
295 x 5
345 x 5
385 x 3
385 x 5
385 x 5
385 x 3

Archer Pushups:
4 x 7 each side
supersetted with 4x30 band pullaparts

Eccentric Dragon Flies:
3 x 3
supersetted with Perpendicular bench Dead Bugs. Made up this exercise but really liked it a lot.

305

5k run
not too long but first run in over a year with new shoes so kept it fairly short

306

Wednesday May 13, 2020
dynamic stretch

1-leg Box Jumps:
5 x 3
fell and scraped my hand/knee on one of these because I lost focus, messed up my workout slightly

Axle Snatches:
4 doubles at 115

Axle Bottom Up Floor Press:
115 x 8
165 x 8
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Axle Rows:
205 x 8
205 x 8
205 x 8
205 x 8

Sled Pushes:
#4 x 20m + 20m
#4 x 20m + 20m
#4 x 20m + 20m
#4 x 20m + 20m

I don’t know if there is something wrong with me but hard sled pushes absolutely destroy me. Nauseous, light headed, seeing black & blue. I don’t know if the training stimulus justifies how wrecked my body gets for the next hour+

307

Friday May 15, 2020
Jump rope

Swings:
115 x 15
115 x 15
115 x 15
115 x 15
115 x 15

1-Arm DB Jerks:
65 x 10
75 x 10
75 x 10
75 x 10

Renegade Rows:
75 x 10
75 x 10
75 x 12
75 x 12

Farmers Walks
155 x 30m+30m
155 x 30m+30m
155 x 30m+30m
weight per hand

Finished with some arm work

308

Monday May 18, 2020
Jump rope and loop band shoulder exercises

Axle Deadlifts
205 x 5
295 x 5
345 x 5
385 x 5
405 x 5

Plate Row to Reverse Lunge
Each rep was 2 rows and 1 lunge per leg
100 x 5
100 x 5
100 x 5
100 x 5

Archer Pushups:
3 x 8
Supersetted with Perpendicular Bench Deadbugs

Then played around with 1-arm pushups for a few sets. Then finished with three sets of 3-way shoulder raises

309

Wednesday May 20, 2020
Jump rope and loop band shoulder exercises

Swings:
100 x 10
150 x 10
170 x 10
170 x 10
170 x 10

1-Arm DB Jerks:
65 x 6
85 x 6
95 x 6
95 x 6
85 x 6

Axle Rows:
205 x 10
205 x 10
205 x 10
205 x 10

Heavy Sled Pushes
4 x 25m loaded with 320
somehow I got stapled on the last set, static friction increased drastically

310

Friday May 22, 2020
Jump rope and dynamic and loop band shoulder exercises

Elevated Pistols:
+45 x 5 per leg
+45 x 5
+65 x 5
+65 x 5
+65 x 5

Bottom Up Axle Floor Press:
165 x 8
205 x 5
210 x 5
210 x 5
215 x 4

Body Tricep Extensions:
4 x 12
Supersetted with band Pullaparts

Farmers Walks:
175 x 30m
175 x 30m
205 x 30m
205 x 30m
245 x 20m
245 x 20m
weight per hand, last set was heavy af

311

Monday May 25, 2020
Dynamic and loop band shoulder exercises

Axle Deadlifts:
205 x 5
255 x 5
295 x 5
345 x 5
385 x 3
435 x 3
435 x 2
385 x 8

1-Arm DB Jerks:
65 x 6
85 x 6
85 x 8
85 x 8
85 x 8

Renegade Rows:
85 x 10
85 x 10
85 x 10
85 x 10

312

Wednesday May 27, 2020
Jump rope

1-leg Box Jumps:
3 x 5

Depth Jumps:
3 x 3

Sled Pushes:
2 x 15m at 2 plates
2 x 15m at 3 plates
2 x 15m at 4 plates
2 x 15m at 5 plates

1-Arm Sled Rows:
4 sets
I used a thick chain with no handle so grip was giving out. I need to build some handles and get a strap.

Axle Floor Press:
165 x 8
205 x 5
205 x 5
205 x 5
supersetted with band pullaparts

Bodyweight Tricep Extensions:
2 x 12

313

6km jog

314

Friday May 29, 2020
Jump rope and dynamic stretch

Power Skips:
3 x 5

Bounding Broad Jumps:
4 x 5

Elevated Pistols:
+45 x 6
+65 x 6
+65 x 6
+65 x 6

Banded DB Bench:
65 x 10
65 + red x 10
65 + green x 7
65 + green x 7
65 + green x 7

Nordic Ham Curls:
4 x 6

Farmers Walks:
155 x 35m + 35m
155 x 35m + 35m
155 x 35m + 35m
supersetted with band pullaparts

315

Monday June 1, 2020
Jump rope, dynamic stretch, loop band shoulder exercises

Box Jumps:
3 x 5

Bounding Broad Jumps:
4 x 5

Swings:
135 x 10
135 x 10
135 x 10
135 x 10

Bottom Up Axle Floor Press:
165 x 8
205 x 5
210 x 5
210 x 5
215 x 5

Axles Rows:
205 x 10
205 x 10
205 x 10

2” DB Rows:
105 x 8
105 x 8
105 x 8

Body weight Tricep Extensions:
3 x 10

316

Wednesday June 3, 2020
Jump rope and dynamic

Alternating Lunge Jumps:
3 x 5 per leg

Depth Drops:
4 x 3

Nordic Ham Curls:
5 x 4

T-Bar Squats:
4 x 15
was only able to load up with 115+bands. Need more small plates

Renegade Rows:
85 x 12
85 x 12
85 x 12

Axle Curls:
75 x 10
75 x 10
75 x 10
75 x 10

317

Sunday June 7, 2020
Jump rope and Dynamic stretch

High Pogo Hops:
3 x 10

Lunge Jumps:
3 x 5 each leg

Box Jumps:
5 x 3

Deficit Landmine Deadlifts:
90 x 5
135 x 5
180 x 5
225 x 5
270 x 5
295 x 5

Nordic Ham Curls:
3 x 5

2" DB Rows:
105 x 8
105 x 8
105 x 8
supersetted with Band Pullaparts

Pushups:
3 x 20

318

Tuesday June 9, 2020
Lots of jump rope and some loop band shoulder exercises

Farmers Walks:
205 per hand, 35m walks. Did about 7 sets with jump rope between each set

Bottom Up Axle Floor Press:
Worked up to a failed single of 245. Either my bench has gotten way worse or this is just my sticking point.

100 reps each: Bent over Band Pulldowns, Band Pullaparts, Pushups

319

Thursday June 11, 2020
Jump rope

High Pogo Hops:
3 x 12

Box Jumps:
3 x 3

Depth Drops:
3 x 3

DB RFESS w/ extra rom:
65s x 6
65s x 6
65s x 6
65s x 8

Dips:
4 x 15

Tuck Lever Rows:
4 x 5
Supersetted with band Pullaparts

320

Saturday June 13, 2020
Jump rope and dynamic stretch

Bounding Broad Jumps:
5 x 5

Sled Push Ladder:
15m length, 2 plates to 6 plates and back down

Bottom up Axle Floor Press:
165 x 8
205 x 5
205 x 5
205 x 5
205 x 7

Circuit
Farmers Walks: 3 sets at 155 per hand
Iso Lunge Pallof Press: 3 x 10
Tuck Lever Row + Inverted Row: 3 x (5 + 10)
Dips: 3 x 15