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