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