Training Log_Nathan White

coachnathanwhite · Oct 11, 2020

10.10 - Off

10.11 -

* OS Resets
* Planks / Side Planks
* Farmer Walk (24kg) x 2

* Handstand 2 x 20 seconds
* Double KB Deadlift 2 x 5 (24kg)
* TRX Rows 4 x 12

2H Swings 2 x 10 + Double Cleans 2 x 5 (20kg) - 2 sets
2H Swings 2 x 10 + Double Cleans 2 x 5 (24kg) - 2 sets
2H Swings 2 x 10 + Double Cleans 2 x 5 (20kg) - 2 sets

coachnathanwhite · Oct 14, 2020

10.12 - Off

10.13 -

* OS Resets
* Planks / Side Planks
* Farmer Walk (24kg) x 1

* Handstand 2 x 20 seconds
* Double KB Deadlift 2 x 5 (24kg)
* TRX Rows 4 x 12

2H Swings 2 x 10 + Double Cleans 2 x 5 (20kg) - 2 sets
2H Swings 2 x 10 + Double Cleans 2 x 5 (24kg) - 2 sets

10.14 - Walking

coachnathanwhite · Oct 15, 2020

10.15 -

* OS Resets
* Planks / Side Planks
* Farmer Walk (24kg) x 3

* Handstand 5 x 15 seconds
* Double KB Deadlift 2 x 5 (24kg)
* TRX Rows 4 x 12

2H Swings 2 x 10 + Double Cleans 2 x 5 (20kg) - 2 sets
2H Swings 2 x 10 + Double Cleans 2 x 5 (24kg) - 2 sets
2H Swings 2 x 10 + Double Cleans 2 x 5 (20kg) - 2 sets

coachnathanwhite · Oct 17, 2020

10.16 - Off

10.17 -

* OS Resets
* Planks / Side Planks

A) 2H Swings 5 x 10 (20kg)

B) Double Cleans 5 x 5 (20kg)

C) 2H Swings 5 x 10 (20kg)

coachnathanwhite · Oct 19, 2020

10.18 - Walking

10.19 -

* OS Resets
* Rack Carry L / Farmer Carry R (24kg) x 2
* Double KB DL (24kg) 4 x 5
* Handstand 4 x 20 seconds
* TRX Rows 5 x 12

A) 2H Swings 5 x 10 (20kg)

B) Double Cleans 5 x 5 (20kg)

C) 2H Swings 5 x 10 (20kg)

coachnathanwhite · Oct 21, 2020

10.20 - Walking

10.21 -

* OS Resets
* Planks / Side Planks
* Handstand 4 x 20 seconds

* TRX Rows 5 x 10
* Double KB DL (20kg) 10 x 5

coachnathanwhite · Oct 23, 2020

10.22 - Walking

10.23 -

* OS Resets
* Planks / Side Planks
* Handstand 4 x 20 seconds

* TRX Rows 5 x 8
* Double KB DL (20kg) 10 x 5

coachnathanwhite · Oct 26, 2020

10.24 / 10.25 - Off

10.26 -

* OS Resets
* Planks / Side Planks
* Farmer Walk (24kg) x 2

* Handstand 4 x 20 seconds
* TRX Rows 4 x 8
* Double KB DL (24kg) 8 x 6
* SA Press (Right Side only / 20kg) 5/4/3/2/1

coachnathanwhite · Oct 28, 2020

10.27 - Walking

10.28 -

* OS Resets
* Planks / Side Planks
* Farmer Walk (24kg) x 2

* Handstand 4 x 20 seconds
* TRX Rows 5 x 10
* Double KB DL (24kg) 10 x 5
* SA Press (Right Side only / 20kg) 5/4/3/2/1

coachnathanwhite · Nov 2, 2020

10.29 / 10.30 / 10.31 - Off

11.1 -

* OS Resets
* Planks / Side Planks
* ViPR circuit (10kg) - Chops, Presses, Side Lunges 3 x 10 each

11.2 -

* OS Resets
* Planks / Side Planks
* Farmer Walk (24kg) x 2

* Handstand 4 x 20 seconds
* Double KB DL (24kg) 5 x 5
* SA Press (Right Side only / 18kg) 5/4/3/2/1

coachnathanwhite · Nov 4, 2020

11.3 - Off

11.4 -

* OS Resets
* Planks / Side Planks
* Band Rows 4 x 15

* 2H Swings (24kg) 5 x 10
* Double KB DL (24kg) 5 x 5

coachnathanwhite · Nov 6, 2020

11.5 - Walking; Crawling

11.6 -

* Walking; Crawling

* OS Resets
* Planks / Side Planks
* Farmer Carry (24kg) x 2

* Band Rows 4 x 15
* Double KB DL (24kg) 3 x 5

*15 2H Swings (24kg) EMOM x 5mins = 75 swings

coachnathanwhite · Nov 8, 2020

11.7 - Walking

11.8 -

* OS Resets
* Planks / Side Planks
* Band Rows 2 x 15

* Handstands 3 x 20 sec
* Double KB DL (24kg) 3 x 5

*15 2H Swings (24kg) EMOM x 5mins = 75 swings

* SA Push Press (24kg) R Side 5/4/3/2/1
* SA Rack Hold (24kg) L Side 5 x 10 sec

coachnathanwhite · Nov 10, 2020

11.09 - Walking

11.10 -

* OS Resets
* Planks / Side Planks
* Band Rows 2 x 15

* Handstands 3 x 20 sec
* Double KB DL (24kg) 3 x 5

*16 2H Swings (24kg) EMOM x 5mins = 80 swings

* SA Push Press (24kg) R Side 5/4/3/2/1
* SA Rack Hold (24kg) L Side 5 x 10 sec

coachnathanwhite · Nov 12, 2020

11.11 - Off

11.12 -

* OS Resets
* Planks / Side Planks
* Handstands 3 x 20 sec
* Farmer Carry (24kg) x 2
* Double KB DL (24kg) 3 x 5

* 2H Swings (24kg) 2 x 10

*16 2H Swings (24kg) EMOM x 5mins = 80 swings

* SA Bent Over Rows (24kg) 5 + 5 x 3

coachnathanwhite · Nov 15, 2020

11.13 - Off

11.14 -

* OS Resets
* Planks / Side Planks
* Handstands 3 x 20 sec
* Farmer Carry (24kg) x 2

* Double KB DL (24kg) 3 x 5
* SA Bent Over Rows (24kg) 5 + 5 x 3

11.15 -

* OS Resets
* Planks / Side Planks
* Crawling
* Band Overhead Press 2 x 15

* 2H Swings (24kg) 10 x 10

coachnathanwhite · Nov 18, 2020

11.16 - Walking

11.17 -

* OS Resets
* Planks / Side Planks
* Farmer Carry (24kg) x 2

* Handstands 3 x 20 sec
* Double KB DL (24kg) 3 x 5
* 2H Swings (24kg) 1 x 10 / 1 x 15

*15 2H Swings (24kg) EMOM x 5mins = 75 swings

* SA Strict Press (24kg) R Side 5/4/3/2/1
* SA Rack Hold (24kg) L Side 5 x 10 sec

coachnathanwhite · Nov 19, 2020

11.18 - Off

11.19 -

* OS Resets
* Handstands 3 x 20 seconds

* 16kg Snatch 5 + 5 EMOM x 3

* 2H Swing (24kg) 15 EMOM x 5

* 16kg Snatch 5 + 5 x 3

= 60 Snatch / 75 Swings

coachnathanwhite · Nov 23, 2020

11.20 / 11.21 / 11/22 - Off

11/23 -

* OS Resets
* Planks / Side Planks
* 2H Swings (24kg) x 10

4 SETS -

A) Bent Over Rows (24kg) 5 + 5
B) Handstand x 30 seconds
C) Double KB DL (24kg) [1st x 8 / 2nd x 7 / 3rd x 6 / 4th x 5]
D) 2H Swings (24kg) x 10

coachnathanwhite · Nov 25, 2020

11.24 - Walking; OS Resets

11.25 -

* OS Resets
* Band Rows 2 x 20
* Farmer Carry (24kg) x 2

A) 16kg Snatch 5 + 5 EMOM x 3

B) 2H Swing (24kg) 16 EMOM x 5

C) 16kg Snatch 5 + 5 EMOM x 3

= 60 Snatch's / 80 Swings

* TGU (24kg) 2 + 2

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