A1. C&P 135/4x3
A2. Pull-up BW+20/4x3

12.06

A1. Trap Bar DL - 245/4x3
Squat jumps after 3x4
A2. HLR 3x4

12.04

A1. C&P 135/3x5
A2. Pull-up BW+20/3x5

12.01

A1. Trap Bar DL - 245/3x5
Squat jumps after 5x3
A2. HLR 5x3

11.30

30min jog

11.29

A1. C&P 135/3x4
A2. Pull-up BW+20/3x4

11.28

30min jog.

11.27

A1. Trap Bar DL - 245/3x4
Squat jumps after 4x3
A2. HLR 4x3

Sets every 2.5 minutes

10.25

A1. C&P 135/5x2, 145/5
A2. Pull-up 10/5x2, 20/5
B1. FSQ 185/5x2, 195/5
B2. Squat jumps 3x5
Neck harness sets of 12 between

Circuit x 6
3 pull-ups, 6 burpees, 6/6 16kg KB snatches, 6 sit-ups, <1min rest

Increase reps

10.23

A1. C&P 135/5x3
A2. Pull-up 10/5x3
B1. FSQ 185/5x3
B2. Squat jumps 3x5
Neck wrap between sets
Circuit x5: 12 x ring rows, 16kg swings, push-ups, lunges, chinnies, < 1min rest

Rows started to get hard, circuit was around 10min

10.20

55min jog.

Sore in my SI joint since post workout Wednesday. Rested yesterday and felt fine after warm up and jog. Feeling a little off at the moment.

10.18

A1. C&P 135/5x3
A2. Pull-up 10/5x3
A3. Neck wrap 4x20
B1. FSQ 185/5x3
B2. Squat jumps 3x5

Circuit x5: 6 ring rows, 12 hindu squats, 6 push-ups, 6 24kg swings, 12 chinnies, 1min rest

Easy go to 12 reps for all

10.12

A1. C&P 135/5x2, 145/5
A2. Pull-up 10/5x2, 20/5
A3. Neck harness 25/10,12,15,10,10
B1. FSQ 185/5x2, 195/5
B2. Squat jumps 3x5

3:30 minutes between C&P and FSQ sets

10.10

45min jog.

10.09

A1. C&P 135/5x3
A2. Pull-up 10/5x3
A3. Neck wrap 4x20
B1. FSQ 185/5x3
B2. Squat jumps 3x5

GC #2
Descending sets 5 to 1
Pull-ups, burpees, squat jumps, clapping push-ups

Under 6 minutes.

10.05

Jog 45min

09.29

HIC 9 - Fobbit Interval
2min jump rope, 20 24kg swings or 10/10 24kg snatches x 5

2min of rope is about a 50 count, swings and snatches take about a minute

10.04

A1. C&P 135/5x3
A2. Pull-up 10/5x3
B1. FSQ 185/5x3

10.01

A1. C&P 135/5x2, 145/5
A2. Pull-up 12.5/5x2, 15/5
B1. FSQ 185/5x2, 195/5
B2. Squat jump 3x5

09.28

A1. C&p 135/5x3
A2. Pull up 15/5x3
A3. Neck wrap 3x20
B1. Fsq 135/3 185/5x3
B2. Squat jump 4x5

09.23

50min jog 4.8 miles or so

09.22

A1. FSQ 155x3, 205/5x3
A2. Jump squats 3x5
B1. C&P 145/5x3
B2. Pull-ups 12.5/5 15/5x3
B3. Neck harness 4 sets

09.20

3x200m 30sec rest between
Repeat 3 times with 3min rest between series

Work up to 4 series then work on time.

09.19

A1 C&p 135/5x3
A2 pull up bw+12/5x3
A3 neck wrap 3 sets
B1 fsq 155/3 195/5x3
B2 squat jump 3x4 - 30sec after fsq

Set watch to go off every 4min for every big set

09.15

A1 Fsq 185/5 195/5x2
A2 squat jump 3x4 every 4min
B1 C&p 125/5 135/5x2
B2 pull up bw+10/5x2 12/5
B3 neck harness 3 sets every 4min

09.14

HIC #1
10,9,8.. to 1 burpees with 80m run in between

Only last two intervals were legit sprints

09.12

A1. C&p 125/5x4
A2. Pull ups bw+10/5x3 every 3min
B1. Fsq 185/5x4
B2. Sq jump 4x4
B3. neck wrap 3x4 every 4min

09.11

Slept in and just did warm ups today.

09.09

50min jog
7 way hips

09.08

3min reset
5min jog
16kg swing, goblet, halo - 5 reps, 2sets
FSQ 175x5x3 - 5 jumps between sets
Neck harness 3 sets between FSQ
C&P 115x5x3
Pull/chin-up 3x5 between C&P

Set watch to go off every 4min for FSQ/jumps, 3min for C&P

HIC 14
10 24kg swings, 10 burpees, 1min rest x 5

Set watch to go off every 2min

5min jog

09.06

Worked out another time last week but forgot to log it

Today:
3min pressing reset thing
5min jog
Swing, goblet, halos 16kgx5x2
C&P 115x5x3
FSQ 175x5x3
Pull/Chin-ups 3x5
Neck wrap for a few sets
5min jog

Set the watch to go off every 3min for weighted sets. Chins and neck between sets. Tried some jumps after some FSQ sets, a little flat after the C&P sets

08.29

5min jog
Airdyne 2min on, 4 off x 3
Dips and pull-ups
Neck harness 3 sets

08.28

5min jog
FSQ 185x5x4
C&P 125x5x4
Some pull-ups and dips
5min jog

Set the watch and did a set every three minutes. Comfortable pace.

08.24

5min jog
C&P 135x5x3
FSQ 195x5x4
Sets of 5 pull-ups throughout
5min jog
Pull-ups, dips, and sit-ups

08.23

45min jog with pull-ups and dips mixed in
Neck wrap 2x20

08.22

5min jog
FSQ 185x5x3
C&P 125x5x4
5min jog
Pull-ups for sets of 5 throughout

08.19

5min jog
C&P 115x5x5
FSQ 175x5x5
DL 205x3, 245x3, 295x3, 315x3, 335x3 hook grip - that's all the olympic iron
Sets of pull-ups through out

08.18

5min jog
GC #1 3min burpees (36), 3min rest, 2min burpees (25), 2min rest, 1min burpees (13), 1min rest
5min jog
Pull-ups, dips and sit-ups

08.18

5min jog
FSQ 185x5x3
C&P 125x5x5
Pull-ups, dips, sit-ups
5min jog

08.17

FSQ 185x3, 5, 3
Pull-ups and dips

08.12

30min jogging and pull-ups
15min easy airdyne and pull-ups
pull-ups, dips, sit-ups, and push-ups for another 10min
Rounding out the week with 400 pull-ups, push-ups/dips, and sit-ups

08.11

5min jog
C&P 115x5x3
FSQ 175x5x3
Pull-ups and dips
5min jog

08.10

5min jog
Chins and dips
5min jog

08.09

Jog 5min
FSQ 165x5x4
C&P 105x5x4
Neck harness 25x15x3
Jog 5min
Pull-ups between everything

08.08

Sit ups Pull ups and dips
Jog to park
5 ~80m sprints, walk back for rest
Jog home
Neck wrap 2x20
Pull ups and dips

08.07

Jog 5min
C&P 115x5x3
FSQ 175x5x3
Jog 5min

Pull-ups and sit-ups between sets

08.03

Jog 5min
A1. Fsq 165x5x3
A2. Straight leg sit up 10#x6x3
B1. C&p 125x5x3
B2.Pull up 10#x5x3
Jog 5min
30min total

07.31

A1. C&P 115x5x3
A2. Straight leg sit-ups 10#x5x3
B2. FSQ 155x5x3
B3. Pull-ups 4x5
20min rope, every two minutes either 10 swings or 5/5 snatches with 16kg KB.

07.28

A1. FSQ 155x5x4
A2. Straight leg sit-ups 10#x5x3
B1. C&P 115x5x4
B2. Pull-ups 4x5
Neck wrap 4x20

07.26

5min rope
A1. Straight leg sit-ups 10# 8,6,5
A2. C&P 115x5x3
B1. Front Squat 155x5x5
B2. Pull-ups 5x5
B3. Neck harness 25x15x4
Deadlift 195x5, 245x5, 295x5
~40min

07.17

Pull-ups 6,5,5,4,3
Floor press 205 50/20

4s, 3s, 2s every 1:10 - mostly 3s

Neck harness 25x15x3
Goblet squat 24kgx10x3

07.16

Deadlift 50/20 265
Pull-ups 6,5,5,4,3
Neck wrap 2x18
Calf raise 16kgx7x5

07.13

Floor press 205 43/20
Goblet squat 16kgx15x3
Neck harness 25x16x2, 12

07.12

Dl 245 10 255 50/20

Intended to do 255 straight through

Alternating neutral and reverse grip chins 5x6
Calf 16kgx6x3
Neck wrap 2x17

07.10

Floor press 195 50/20
Neck harness 25x16x3
Goblet squat 16kgx14x3
Pull-up / dip ladder 1-6, 1-4, 1-3

07.07

Deadlift 245 50/15
Neck wrap 2x15
Pull-ups 10,6,5

07.06

Floor press 185 50/20 - hard
Chins - alternating reverse and neutral grip 6x5
Neck harness 25x15x2, 10
Calf raise 16kgx6x3
Ab wheel 10 - something felt off in the palm of my hand
Goblet squat 16kgx13x3

07.05

Deadlift 235 50/15
Neck wrap 2x15
Calf raise 16kg 3x6
Pull-ups 10,5,5

07.04

Airdyne

• 2min warm up
• Reverse tabata 8x 10 on 20sec off
• 1 mile moderate pace
• 2min cool down

07.03

Floor press 185 50/20
Goblet squat 16kg x12x3
Pull-up / Dip ladders 1-5, 1-4, 1-4

07.02

Deadlift 225 50/13
Chins various grips 3x6,5
Neck harness 25x15x3
Calf raise 16kg x6x3
Kneeling ab wheel 3x12

06.21

Floor press 175 50/20
Pull-ups 41/20
Goblet squat 16kg x12x3
Ab wheel 3x14

06.20

Deadlift 225 50/20
Calf raise 16kg 8x3
Hlr 3x5
Curls 55x10x3

06.17

Airdyne reverse tabata 8x10sec on 20sec active rest. Walked the dog.

06.16

Floor press 165 50/20 with
Neutral grip chins
Neck raise 25 17x3 stay
Goblet squat 16kg 11x3
Ab wheel 3x14 stay

06.15

Deadlift 215 50/20 13min
Neck wrap 3x18
Calf raise 16kgx8x3
Curls 55x10x3
HLR 3x5

06.14

30min walk, some jogging mixed in. Felt it in my right hip still.

06.13

Floor press 155 50/20 with chin-ups
Neck harness 25x16x3 stay
Ab wheel 3x14 stay
Goblet squat 16kg x10x3

06.12

Deadlift 50/20 - 205x50 - 11min or so
Neck wrap 3x17
HLR 2x3
Calf raise 16kgx8x3

Going 50/20 for a bit. Took some time off last week slacking and letting my hip get right.

06.04

Weighted neutral grip pull-up BW+10x4x8
Weighted push-up BW+62x5x6
Neck harness 25x16x3 stay
Calf raise 16kgx8x3 stay
Curls 55x9x3
Straight leg sit-ups 11x3

31min

Hip is feeling good but not 100%

05.31

Weighted chin-up BW+10x4x8
Press 135x5x6
Neck wrap 3x14
Dips 3x11 repeat
Calf raise 16kgx7x3
Ab wheel 3x14 repeat

Have some hip bursitis going on so no lower body work, running or yoga for now.

05.26

Weighted pull-up BW+10x3x10
Deadlift 255x4x8
Weighted push-up BW+62x4x8
Neck harness 25x16x3
Calf raise 16kgx7x2
Curls 55x9x3
Straight leg sit-ups 10x3

05.25

30min yoga

05.24

4x600m 3min rest between.

05.23

Press 135x4x8
Neutral grip pull-up BW+10x3x10
Neck wrap 3x13
FSQ 185x4x5
Dips 10x3

05.22

30min yoga.

05.21

55min jog.

05.20

Deadlift 255x3x10
Neck harness 25x15x3
Weighted push-up BW+62x4x7
Weighted chin-up BW+10x3x9
Calf raise 16kgx6x3
Curls 55x8x3
Ab wheel 3x13

45min total, 35min main

Played around with setting up for floor pressing.

05.19

30min yoga.

05.18

30min jog.

05.17

FSQ 185x4x7
Neck wrap 4x12
WPU BW+62x4x6
Calf raise 16kg x8x3
Bent row 135x4x2
Curls 55x10x2

Changing it up a bit due to time contstraints

05.15

Press 135x4x5
Wpu 10x3x8 repeat
Deadlift 255x3x5
Dips 4x9
Neck harness 25x15x3

Ran out of time

05.13

Weighted push-up 62x4x3
FSQ 185x4x3
Neck wrap 2x14
Bent row 135x4x3
Curls 55x10x3
Calf raise 16kgx8x3
Ab wheel 2x12

05.12

30min jog.

05.11

Weighted pull-up BW+10x4x3
Press 135x4x3
Neck harness 25x8x3
FSQ 185x4x3
Dips 3x9
Calf raise 16kgx8x3
Russian twist 16kgx10x3

05.10

30min jog.

05.09

Deadlift 255x3x4
Weighted push-up 62x4x3
Weighted pull-up BW+10x4x3
Neck wrap 2x14
Calf raise 16kgx8x3
Curl 55x10x3
Ab wheel 2x12

05.06

Press 135x4x6
Bent row 135x4x6
Neck harness 25x15x3
FSQ 185x4x6
Dips 4x9
Calf raise 16kgx8x3
Russain twist 16kgx20x3

40min

05.05

30min yoga.

05.04

FSQ 185x3x8
Neutral grip pull-ups BW+10x3x8
WPU BW+62x3x8
Neck wrap 4x12
Calf raise 16kgx10x3 - Dial it back
Curls 55x10x3
Ab wheel 5x10

05.03

32min jog.

05.02

Press 135x3x8
Chin ups BW+10x3x8
Neck harness 3x15
Dips 5x8
Deadlift 245x5x6
Calf raise 16kgx8x5
Russain twist 16kgx20x3

40min

04.30

45min jog

04.29

FSQ 175x5x6
WPU 24kgx5x6
Neutral grip chins BWx5x6
Neck wrap 25x10x4
Calf raise 16kgx7x5
Kneeling ab wheel 4x10
5min jump rope

45min

04.28

Yoga 30min.

04.27

Press 125x5x5
Bent row 125x5x5
Neck harness 25x12x4
Fsq 175x5x5
Dips 7x5
Calf raise 16kgx7,8,9,8
Russian twist 16kg 12,20x2

37min

04.26

30min yoga.

04.25

Deadlift 245x5x5
Weighted push-up 24kg x5x5
Pull-up 5x5
Neck wrap 10x3
Calf raise 16kg x8x4
Curl 55x8x4
Ab wheel 3x10

04.24

30min jog.

04.21

Press 125x5x5
Chins 5x5
Neck harness 25x15x3, 10
FSQ 175x5x5
Dips 6x5
Calf raise 16kg x6x3, 7, 8
Russian twist 16kgx15x2, 20

04.20

35min jog

04.19

FSQ 165x5x6,1x6
WPU 45x5x2, 6x2, 7x2
Neck wrap 4x10
Bent row 125x5x6
Calf raise 16kgx5x6
Curl 55x6x5
Kneeling abwheel 3x10

50min - took a poop in the middle

04.18

30min easy yoga

Traps and hams still sore from deadlifts

04.16

Neutral grip chins 6x6
Press 125x5, 3x6, 7 - going to stick with sets of 5 and up the sets as progression instead on non-assistance type moves
Neck harness 25#x10,12,15
Deadlift 245x5x6 - felt rusty used a hook grip
Dips 5x8
Sit-ups 2x20 - throwing these away. Felt it in my thighs more than abs
Calf raise 16kgx10x3 - hard go with sets of 8

A little under 40min

04.15

Jog 45min
Easy yoga 15min

04.14

Got bored of a perfectly good template.
Pull-ups 6x5r
Weighted push-ups 16kg 3x5r,6,7,8
Front squat 165x5rx6
Neck wrap 3 sets of 10 reps fwd, left and right
Russain twist 10x20rx2, 16kgx20
Single leg calf raise 24kgx10, 16kgx10rx2
Dips 4x8
42min

Shooting for 30 to 50 reps per exercise three times a week. Trying to use 70% or above for big exercises. Everything done circuit style between squats.

04.13

Jog/walk 30min. Dog started limping.

04.12

FSQ 165x5x3
Pull-ups 3x5
C&P 125x5x3

04.11

Getting over some lame and not so serious health issues.
30min easy yoga

03.27

Clean & Press 145x3x3
Pull-up BW+10x3x3
FSQ 195x3x3

03.25

Clean & Press 145x3x3
Pull-up BW+10x3x3
FSQ 195x3x3
Power Clean 205x1, 215x1, 225xfail

03.24

GC #1
3min burpees (34, 31), 3min rest
2min burpees (24, 20), 2min rest
1min burpees (13, 12), 1min rest
2x through

Didn't have time for round 3 this morning.

03.23

C&P 145x3x3
Pull-ups BW+10x3x3
FSQ 195x3x3

03.21

Oxygen debt 101
200m, 30sec rest x 3
4 rounds, 3min between rounds

03.20

FSQ 165x5x3
Pull-ups 3x5
C&P 125x5x3

03.19

1hr Jog.

03.18

C&P 125x5x3
Pull-ups 3x5
FSQ 165x5x3
Power cleans 185x1, 205x1, 215x1, 225x1 - no prob

03.16

HIC #1
10 burpees, 70m run, 9 burpees, 70m run... 2 burpees, 70m run, 1 burpee

10:48

03.15

FSQ 165x5x3
Pull-ups 3x5
Clean and press 125x5x3

03.14

Jog 30min.

03.13

C&P 145x3x3
Pull-ups BW+20x4x3
FSQ 205x3x3
- Sloppy cleans. Need to work on that.

03.10

C&P 145x3x3
Pull-ups BW+20x3x3
FSQ 205x3x3

03.09

GC #1
3min burpees (36, 32), 3min rest
2min burpees (23, 23), 2min rest
1min burpees (12, 12), 1min rest
2x through

03.08

C&P 145x3x4
Pull-ups BW+20lbs 3x4
FSQ 205x3x4

03.06

C&P 135x5x3
Pull-ups 3x5
FSQ 185x5x3

03.05

1hr jog

03.04

C&P 135x5x5
Pull-ups 4x5
FSQ 185x5x5

03.02

Oxygen debt 101
3x200m run with 30sec rests
4 rounds with 3min between rounds 22min or so.

03.01

C&P 135x5x4
Pull-up 4x5
FSQ 185x5x4

02.27

FSQ 155x5x3
C&P 115x5x3
Pull-up 3x5

02.25

1hr jog

02.24

C&P 115x5x4
Pull-ups 3x5
FSQ 155x5x4

02.23

5 Burpees, 70m sprint, 4 Burpees, 70m sprint down to 1, then 6 and 7.

Under 5min, go for 10 next then increase distance to 100m and work on time.

02.22

FSQ 155x5x4
C&P 115x5x4
Pull-up 3x5

02.21

30min jog.

02.20

Test day.
Worked up to a 175# press. I think I accidentally gave it a little kick to start. Failed at 185 and second attempt at 175. 165 went up easy.
Worked up to 225 FSQ. Not pretty but not much of a struggle.
Worked up to 225 total pull-up

02.16

30min jog.

02.15

C&P 145x2x3
Bent row 145x2x3
FSQ 205x2x3

02.13

C&P 145x2x3
Bent row 145x2x3
FSQ 205x2x3

02.11

45min jog

02.10

C&P 135x3x3
Bent-row 135x3x3
FSQ 185x3x3

02.08

AM
C&P 135x3x3
Bent-row 135x3x3
FSQ 185x3x3

Evening BJJ

Hay maker block to hip throw, to knee on belly arm lock

Attacking the turtle, kneeling on the side spinning over to lap and choke

Uninspired rolling

02.06

C&P 135x3x3
Bent-row 135x3x3
FSQ 185x3x3

02.05

45min jog
Ab wheel and curls

02.04

FSQ 185x3x3
C&P 135x3x3
Bent row 135x3x3

02.02

C&P 125x5x3
Bent row 125x5x3
FSQ 165x5x3

01.31

C&P 125x5x3
Bent row 125x5x3
FSQ 165x5x3

01.29

FSQ 165x5x3
C&P 125x5x3
Bent row 125x5x3

01.28

Jog, rope, airdyne 45min total.

01.26

FSQ 195x3x3
C&P 135x3x3
Bent-row 135x3x3

01.25

Jiu Jitsu -

Block punch to take down defense

Mount escape, bump, trap the arm and roll

Mount escape, shrimp right, left then guard recover

01.24

FSQ 195x3x3
C&P 135x3x3
Bent-row 135x3x3

01.22

C&P 125x5x3
Bent row 125x5x3
FSQ 175x5x3

Sick and full of snot

Finished up in 30min

01.18

BJJ class

Smash pass to side control

Side control to shrimp arm bar

01.17

FSQ 175x5x3
C&P 125x5x3
Bent row 125x5x3

Press weren't easy

01.15

C&P 125x5x3
Bent row 125x5x3
FSQ 175x5x3

01.14

1hr jog 13:13/mi.

01.13

Farmers
FSQ 155x5x3
C&P 105x5x3
Bent row 105x5x3

01.12

HIC #5
1min Airdyne all-out, 3min rest x 5

Thighs were super pumped form this.

01.10

C&P 105x5x3
Bent row 105x5x3
FSQ 155x5x3
Kneeling ab wheel 12,10,8
Curls 16kg KB 2x10

01.07

Jog 15min, rope 10min, airdyne 20min no breaks.

01.06

FSQ 155x5x3
C&P 105x5x3 12 press outs
Bent row 105x5x3

01.03

C&P - worked up to 165 clean. Using a 150# training max
FSQ - worked up to 215. Wasn't able to power clean 225