12.31

TBDL 335/5x3
Press 130/5x3
Pull-ups BWx6 GTG

12.29

2min run, 4min walk x 5

12.28

TBDL 335/5x5
Press 130/5x5
Pull-ups BWx6 GTG

12.27

4mi Jog

12.26

TBDL 400/3x4
Press 155/3x4
Pull-ups BWx7 GTG

12.24

40min alternating rope, airdyne, elliptical

12.23

TBDL 400/3x4
Press 155/3x4
Pull-ups BWx7 GTG

12.22

10min jog
5 hills
10min jog
Pull-ups x7 GTG

12.21

TBDL 400/3x3
Press 155/3x3
Pull-ups x 7 GTG

12.19

5.25 mile jog.

12.17

TBDL 355/5x4
Press 135/5x4
Pull-ups BWx6 GTG

12.16

HIC 9 - Fobbit intervals
Every 3min 10 24kg swings followed by rope.
GTG Pull-ups BWx6

12.15

TBDL 355/5x5
Press 135/5x5
Pull-ups BWx6 GTG

12.12

43min jog. Pull-ups BWx6 GTG

12.11

TBDL 355/5x4
Press 135/5x4
Pull-ups BWx6 GTG

12.10

10min jog, 4 hill sprints, 5min jog back
Pull-ups BWx5 GTG

12.09

TBDL 310/5x3
Press 120/5x3
GTG Pull-ups BWx5

12.08

Meat Eater 2
10 24kg swings, 10 burpees, 1min rest x 6
GTG Pull-ups BWx5

12.07

TBDL 310/5x5
Press 120/5x5
Pull-ups BWx5 GTG

12.05

5min rope, 20 push-ups, 5min airdyne 10 burpees x 6
Pull-ups BWx5 GTG

12.04

Doing operator / black
TBDL 310/5x4
Press 120/5x5
Pull-ups BWx5 GTG

12.02

JM
5min rope
Indoor power intervals - 2min @70rpm+ airdyne, 4min off x 5

12.01

JM and 30 8-count bodybuilders
TBDL 340/5x3
Press 130/5x3
Pull-ups, Neck and abs between sets

11.30

JM stuff
Pull-ups spread out the day 8,7,6,5,4
20min yoga

11.29

40min run.

11.27

Rope, airdyne, elliptical medly for 45min.

11.26

Thanksgiving test day:
TBDL 245x5, 295x3, 335x1, 385x1, 425x1, 455x1 - hard, anything more would be bad form
Press 45x10, 95x5, 135x1, 155x1, 175x1 - paused after clean, sticky and slow
Pul-up BW(180)x5, 215x3, 233x1, 250x1 - barely
Next cycle maxes: TBDL 450, Press 175, Pull-ups 240

11.22

Circuit x 3:
Ring rows x 30, Squats x 30, Push-ups x 30, Lunges x 30, Crunches x 30, 24kg swings x 30, 2min rest.
10min airdyne to round out the half hour

11.21

45min jog

11.20

TBDL 400/3x3@9
WPU BW+16kg/3x3@8
Press 155/3x3@9

11.18

1hr jog

11.17

TBDL 400/3x3@9
WPU BW+16kg/3x3@8
Press 155/3x3@9
Alternating airdyne and rope for 20min

11.14

Circuit x 3:
Ring rows x 20, Squats x 20, Push-ups x 20, Lunges x 20, Crunches x 20, 24kg swings x 20, 2min rest.

11.12

TBDL 355/5x3
WPU 190/5x3
Press 135/5x3

11.11

42min jog

11.10

TBDL 355/5x3
WPU 190/5x3
Press 135/5x3

11.08

38min jog.

11.07

Circuit x 3, 2min between series:
Ring rows, Squats, Push-ups, lunges, crunches, 24kg swings
2ish mile street run: 15:35, 7:56 pace

11.04

TBDL 335x5/3
WPU 180x5/3
Press 130x5/3

30min of rope, airdyne, elliptical medley

11.03

1hr jog

11.02

TBDL 335/5x3
WPU 180/5x3
Press 130/5x3

10.30

Circuit 3x though, minimal rest between sets:
Ring rows x 30
Squats x 30
Push-ups x 30
Lunges x 30
Crunches x 30
24kg swings x 30 2min rest

10.29

1:05 jog

10.28

TBDL 400/3x3@9
WPU 210/3x3@9
Press 155/3x3@9

10.26

Alternating elliptical, airdyne, rope for 45min.

10.25

TBDL 400/3x3@9
WPU BW+16kg/3x3@8
Press 155/3x3@9
Alternating elliptical, airdyne, and rope for 30min

10.23

1:05 jog

10.22

SE Circuit x 3, 0-90sec between exercises, 2min between series
Pull-ups x 8
Squats x 20
Push-ups x 20
Lunges x 20
Crunches x 20
24kg swings x 20

30min of elliptical, airdyne, and rope

10.21

10 hill sprints - 30sec, walk down, under 1min rest, repeat

10.20

TBDL 355/5x3
WPU 190/5x3
Press 135/5x3

10.19

45min jog

10.18

TBDL 355/5x3
WPU 190/5x3
Press 135/5x3

10.16

45min jog

10.15

Circuit x 3:
10 Dips
10 16kg Goblet squats
4 Neutral grip pull-ups
5/5 Bulgarian split squats
10 Curl ups
10 24kg swings

up to 90sec between exercies, 2min between sets

10.14

40min jog

10.13

TBDL 335/5x2, 7
Pull-up 3x5, 7
Press 130/5x2, 7

10.12

35min easy jog.

10.11

Starting fighter I/A cycle with green conditioning based on 445 max TBDL, 170 max press, 235 max pull-up

30 8 count bodybuilders
A1. Jumps 3x3
A2. TBDL 335/5x2, 8
A3. Neck/abs
B1. Pull-up 3x5, 8
B2. Press 130/5x2, 8
B3. Neck/abs

Only noting the weights here on out.

10.09

Test day: TBDL 245x5, 295x3, 335x2, 385x1, 425x1, 445x1 - No prob
Press KB press warm ups, 135x1, 155x1, 175x1 - Barely
Pull-up BWx5, 35x1, 45x1, 65x1

Next cycle: TBDL 445, Press 170, Pull-up 240

Next test day take 3s week and go for RM

10.06

A1. Bent-row - 200/3x3
A2. Dips BW+65/3x3
A3. Neck/Abs
B1. Pistols 3x7
B2. Neck/Abs

10.05

A1. Jumps 3x3
A2. TBDL 385/3x3
A3. Abs/neck
B1. Pull-ups 3x8
B2. Press 150/3x3
B3. Abs/neck

10.03

A1. Bent-row - 200/3x3
A2. Dips BW+65/3x3
A3. Neck/Abs
B1. Pistols 3x7
B2. Neck/Abs

10.02

A1. Jumps 3x3
A2. TBDL 385/3x3
A3. Abs/neck
B1. Pull-ups 3x8
B2. Press 150/3x3
B3. Abs/neck

10.01

10 hill sprints ~ 30 seconds each

09.30

A1. Bent row 175/5x3
A2. Dips BW+35/5x3
A3. Neck/Abs
B1. Pistols 3x6
B2. Neck/Abs

GC 1
3min burpees (35) / 3min rest
2min burpees (24) / 2min rest
1min burpees (14) / 1min rest

09.29

A1. Jumps 3x3
A2. TBDL 345/5x3
A3. Abs/neck
B1. Pull-ups 3x7
B2. Press 135/5x3
B3. Abs/neck

Power intervals: 2min hard run, 4min off x 3

Been feeling flat this week and sluggish when lifting

09.28

1 hour jog.

09.27

A1. Bent row 175/5x3
A2. Dips BW+35/5x3
A3. Neck/Abs
B1. Pistols 3x6
B2. Neck/Abs

09.25

A1. Jumps 3x3
A2. TBDL 345/5x3
A3. Neck/Abs
B1. Pull-ups 3x7
B2. Press 135/5x3
B3. Neck/Abs

GC 10
Jump rope 2min, 15 burpees x 4

09.24

10 hill sprints - sprints around 30sec, walk down and rest 1min.

09.23

A1. Bent row 155/5x3
A2. Dips BW+10/5x3
A3. Neck/Abs
B1. Pistols 3x5
B2. Neck/Abs

GC 5
Three series each: A1. 30sec dips 10-12
A2. rest 90sec
A3. 30sec push-ups 20-24
A4. rest 90
B1. 5 pull-ups
B2. 10 burpees

09.22

A1. Jumps 3x3
A2. TBDL 300/5x3
A3. Neck/abs
B1. Pull-ups 3x6
B2. Press 115/5x3
B3. Neck/abs
Some 30sec sprints and hill sprints. Hill sprints should be my fair weather go to.

09.21

1:12 jog

09.20

A1. Bent row 155/5x3
A2. Dips BW+10/5x3
A3. Neck/Abs
B1. Pistols 3x5
B2. Neck/Abs

09.18

A1. Jumps 3x3
A2. TBDL 300/5x3
A3. Abs/neck
B1. Pull-ups 3x6
B2. Press 115/5x3
B3. Abs/neck

09.16

A1. Bent row 155/5x3
A2. Dips BW+10/5x3
A3. Neck/Abs
B1. Pistols 3x5
B2. Neck/Abs

GC 3
30sec each: burps, dips, burps, squats, burps, 24kg swing, rest 1min x 4 (15min)

09.15

A1. Jumps 3x3
A2. TBDL 300/5x3
A3. Abs/neck
B1. Pull-ups 3x6
B2. Press 115/5x3
B3. Abs/neck

HIC 14 Meat Eater II
10 burpees, 5/5 24kg OAS, 1min rest x 7

09.14

Indoor fun run:
Every six minutes switch between jump rope, air dyne, elliptical
10 burpees or 10 push-ups and squats between each for 45min.

09.13

A1. Bent row 200/3x3
A2. Dips BW+65/3x3
A3. Abs/Neck
B1. Pistols 3x6
B2. Abs/Neck

09.11

A1. Jumps 3x3
A2. TBDL 385/3x3
A3. Neck/Abs
B1. Pull-ups 3x7
B2. Press 150/3x3
B3. Neck/Abs

09.10

A1. Bent row 200/3x3
A2. Dips BW+65/3x3
A3. Abs/Neck
B1. Pistols 3x6
B2. Abs/Neck

09.08

A1. Jumps 3x3
A2. TBDL 385/3x3
A3. Neck/Abs
B1. Pull-ups 3x7
B2. Press 150/3x3
B3. Neck/Abs

09.06

A1. Bent row 175/5x3
A2. Dips BW+35/5x3
A3. Abs/Neck
B1. Pistols 3x5
B2. Abs/Neck

09.05

A1. Jumps 3x3
A2. TBDL 340/5x3
A3. Abs/Neck
B1. Pull-ups 3x6
B2. Press 135/5x3
B3. Abs/Neck
HIC 9 - Fobbit intervals
24kg OAS 8/8, Jump rope every 3min x 8

09.03

A1. Bent row 175/5x3
A2. Dips BW+35/5x3
A3. Abs/Neck
B1. Pistols 3x5
B2. Abs/Neck
GC2:
Descending ladder 6-1:
Pull-ups, Burpees, Squat jumps, clapping push-ups - 7min or so

09.02

A1. Jumps 3x3
A2. TBDL 340/5x3
A3. Abs/Neck
B1. Pull-ups 3x6
B2. Press 135/5x3
B3. Abs/Neck
Indoor power intervals
Airdyne 2min on, 4 off x 3 @70rpm or so

09.01

Jog 1:11

08.31

A1. Bent row 155/5x3
A2. Dips 190/5x3
A3. Abs/neck
B1. Pistols 3x4
B2. Abs/neck
GC 1 x2
Burpees: 3min on, 3min off, 2min on, 2min off, 1min on, 1min off, repeat

08.28

A1. Jumps 3x3
A2. TBDL 300/5x3
A3. Neck/abs
B1. Pull-ups 3x5
B2. Press 115/5x3
B3. Neck/abs
HIC 24 x 3
1min each : 16kg OAS, burpees, shadow box, rest

08.27

A1. Bent row 200/3x3
A2. Dips 245(BW+65)/3x3
A3. Abs/neck
B1. Pistols 3x5
B2. Abs/neck

08.26

A1. Jumps 3x3
A2. TBDL 300/5x3
A3. Abs/neck
B1. Pull-ups 3x5
B2. Press 115/5x3
B3. Abs/neck
HIC7 BOO
30 16kg swings, 800m run, 2-3min rest x 3
Some grip stuff

08.24

A1. Bent row 200/3x3
A2. Dips 245(BW+65)/3x3
A3. Abs/neck
B1. Pistols 3x5
B2. Abs/neck

08.23

A1. Jumps 3x4
A2. TBDL 385/3x3
A3. Abs/neck
B1. Pull-ups 3x6
B2. Press 150/3x3
B3. Abs/neck

08.22

Rope, airdyne, elliptical circuit x 30 - 30min or so

08.21

A1. Bent row 200/3x3
A2. Dips 245(BW+65)/3x3
A3. Abs/neck
B1. Pistols 3x5
B2. Abs/neck
10min easy airdyne

08.20

A1. Jumps 3x4
A2. TBDL 385/3x3
A3. Abs/neck
B1. Pull-ups 3x6
B2. Press 150/3x3
B3. Abs/neck
Easy airdyne for 10min

08.18

Hill sprints x 6

08.17

A1. Bent row 175/5x3
A2. Dips BW+35/5x3
A3. Abs/Neck
B1. Pistols 3x5
B2. Abs/Neck

08.16

A1. Jumps 3x3
A2. TBDL 340/5x3
A3. Abs/Neck
B1. Pull-ups 3x6
B2. Press 135/5x3
B3. Abs/Neck
HIC 14 Meat Eater 2
5/5 24kg swings, 10 burpees, 1min rest x 5

08.14

1:10 jog

08.13

A1. Bent-row 175/5x3
A2. Dips 215/5x3
A3. Neck/Abs
B1. Pistols 3x5
B2. Neck/Abs
GC 10:
1min burpees, 2min rope x 4
- Only getting 12 burpees in a minute

08.12

A1. Jumps 3x3
A2. TBDL 340/5x3
A3. Neck/Abs
B1. Pull-ups 3x6
B2. Press 135/5x3
B3. Neck/Abs

10min run - 8:30 pace

08.11

Jog 1:12

08.10

A1. Bent Row 155/5x3
A2. Dips BW+10/5x3
A3. Abs/Neck
B1. Pistols BW/4x3
B2. Abs/Neck

GC5:
30sec dips, 90sec rest, 30sec push-ups, 90sec rest x 3
5 neutral grips pull-ups, 10 burpees x 3
48min

08.09

A1. 3x2 jumps
A2. TBDL 300/5x3
A3. Abs/neck
B1. Pull-ups/6x3
B2. Press 115/5x3
B2. Abs/neck

Fobbit intervals HIC 9
24kg OAS 7l/7r followed by jump rope every 3min x 8
58min or so

08.07

30 8 count bodybuilders
A1. Bent row 170/5, 155/5x2
A2. Dips 220/5, 215/5x2
A3. Curl-ups / Neck
B1. Pistols 5, 2x4
B2. HRL 3x5
B3. Neck
Anaerobic capacity:
Jog 4min, sprint 1:30 x 2
Jog 4min, sprint 30 x 2
- About an hour or so

08.06

30 bodybuilders
Giant set 1 - 3 sets:
2 hurdle jumps TBDL 300x5
Abs or neck
Giant set 2 x 3:
Pull-ups 9,8,6
Press 115x5
Abs/neck/grip

08.04

Bent row 95x5, 135x3, 185x1, 225x1, 245x2
Dips BWx5, 16kgx3, 24kgx2, 32kgx1, 90#x1
Pistols 8/8

08.02

TBDL 245x3, 295x2, 335x1, 385x1, 435x1(PR)
Press 95x5, 115x3, 135x1, 155x1, 170x1
Pull-ups 13

07.30

Indoor power intervals - 2min @74rpm+ airdyne, 4min off x 5

07.29

Circuit:
Ring rows 2x60 - 2nd set broken
Squats 2x60 - 2nd set broken
Push-ups 3x50 - 1, 2 broken
Reverse lunge 2x60
Crunch 2x60
Swing 24kg 2x60
30-120sec between exercises, 2min between circuits - 35:26

07.28

Jog 1:11

07.27

Circuit:
Ring rows 3x55 - 2 and 3 set broken
Squats 3x55 - 3rd set broken
Push-ups 3x50 - 1, 2, and 3 broken
Reverse lunge 3x50 - 3rd set broken
Crunch 3x50
Swing 24kg 3x50 - 3rd set broken
30-120sec between exercises, 2min between circuits - 57:44

07.26

45min rope, airdyne, elliptical x 2

07.25

Circuit:
Ring rows 3x50 - 2 and 3 set broken
Squats 3x50
Push-ups 3x50 - 2 and 3 broken
Reverse lunge 3x50
Crunch 3x50
Swing 24kg 3x50
30-120sec between exercises, 2min between circuits - 51:45

07.23

HIC 16 - Standard Issue Hills
5 30sec hill sprints, walk down, rest 1min repeat

07.22

Circuit:
Ring rows 2x50 - 2nd set broken
Squats 2x50
Push-ups 2x50 - 2nd set broken
Reverse lunge 2x50
Crunch 2x50
Swing 24kg 2x50
30-120sec between exercises, 2min between circuits - 32:14

07.21

1:12 jog.

07.20

Circuit:
Ring rows 3x45 - 3rd set broken
Squats 3x45
Push-ups 3x45 - 2nd and 3rd set broken
Reverse lunge 3x45
Crunch/Reverse crunch 3x45
Swing 24kg 3x45
30-120sec between exercises, 2min between circuits - 46:30

07.18

30min of cycling through jump rope / airdyne / elliptical

07.17

Circuit:
Ring rows 3x40
Squats 3x40
Push-ups 3x40
Reverse lunge 3x40
Crunch/Reverse crunch 3x40
Swing 24kg 3x40
30-120sec between exercises, 2min between circuits, 3rd set broken on rows and push-ups - 40:47

07.16

Power Intervals:
2min run, 4min walk x 5

07.15

Circuit:
Ring rows 2x40
Squats 2x40
Push-ups 2x40
Reverse lunge 2x40
Crunch/Reverse crunch 2x40
Swing 24kg 2x40
30-120sec between exercises, 2min between circuits - 26:30

07.14

Jog 1:13

07.13

Circuit:
Ring rows 3x35
Squats 3x35
Push-ups 3x35
Reverse lunge 3x35
Crunch/Reverse crunch 3x35
Swing 24kg 3x35
30-120sec between exercises, 2min between circuits - 36:50

07.10

Jog 1:09

07.09

Circuit: 30 of each, 30-90sec between exercises, 2-3min between rounds x 3
Ring rows, Squats, Push-ups, Reverse Lunge, Crunches/Leg Raise, 24kg swings
33:10
Neck harness

07.08

1:09 jog.

07.07

Meat Eater 2:
5/5 24kg swings, 10 burpees, 1min rest x 10 - 19:16
HLR 3x8 and neck

07.06

50min jog.

07.04

TBDL 375/3x5 - hard
Press 140/3x5 - hard
Pull-ups BW+16kg/3x5

07.03

35min circuit of jump rope, Airdyne, and elliptical.

07.02

1:08 jog.

07.01

TBDL 375/3x5
Press 140/3x5
Pull-up BW+16kg/3x5 - hard

06.30

1:08 jog.

06.29

Power intervals:
2min run, 4min walk x 5
NAG

06.28

TBDL 335/5x5
Pull-up BW+10/5x5
Press 125/5x5

Changed up the order, pull-ups were harder this way.

06.26

1:10 jog

06.25

50min jog

06.24

TBDL 335/5x5
Press 125/5x5
Pull-up BW+10/5x5
Neck and abs

06.23

49 minute jog.

06.22

1:08 jog.

06.20

TBDL 315/5x5
Press 115/5x5
Pull-up BW/5x5
Neck and abs

06.19

35min jog

06.18

45min jog.

06.17

TBDL 315/5x3
Press 115/5x5
Pull-ups BW/5x5
Neck and V-ups

06.16

45min elliptical fun run.
HLR 3x7

06.15

35min jog

06.14

TBDL 375x3/3
Press 140x3/3
Pull-up BW+32x3/3

06.12

30min jog.

06.10

TBDL 375x3/5
Press 140x3/5
Pull-up BW+32x3/5
Neck and curl ups.

06.09

55min jog.

06.08

Elliptical fun run 47min.

06.07

Alternating airdyne and jump rope for 35 minutes.

06.06

TBDL 335/5x5
Press 125/5x5
Pull-up 190/5x5

06.05

Slow circuit of 8 count body builders, 2 miles Airdyne @60rpm, 5min rope, 10min elliptical for 50min
HLR 3x6

06.04

52min jog

06.03

TBDL 335/5x5
Press 125/5x5
Pull-up 190/5x5
Neck and abs

06.02

50min jog

06.01

Elliptical version of fun run
Every 6min 5 burpees or 10 push-ups and squats every 6min for 45min.

05.31

TBDL 315/5x5
Press 115/5x5
Pull-up BW/5x5
V-ups 3x12

05.29

45min jog

05.28

New block, Fighter template with green conditioning. Maxes used TBDL: 415, Press: 155, Pull-up: 235.
TBDL 315/5x5
Press 115/5x5
Pull-up BW/5x5
Curl-ups and neck
50min

05.27

50min jog.

05.26

Testing day:
TBDL 245x3, 295x3, 335x2, 385x1, 425x1
Press 135x1, 155x1, 165x1, 175x0
Pull-up 180x2, 215x1, 233x1, 243x1

05.22

TBDL 385/2x4
Press 145/2x4
Pull-up 215/2x4

05.21

30min jog

05.20

TBDL 385/2x4
Press 145/2x4
Pull-up 215/2x4

05.19

20min jog

05.18

TBDL 385/2x4
Press 145/2x4
Pull-up 215/2x4

05.16

Buffalo Laps
10 burpees, 24cal airdyne, 10 24kg swings, rest 1min x 4 - 14:23
Neck and abs

05.15

TBDL 345/3x5
Press 130/3x5
Pull-up BW+10/3x5

05.14

GC 4
50 Pull-ups - mostly 2s, 3s, and 4s switching grips
25cal Airdyne
50 Push-ups
25cal Airdyne
50 24kg swings - mixing double and single handed
25cal Airdyne
19:14 total
Neck and v-ups

05.13

TBDL 345/3x5
Press 130/3x5
Pull-up BW+10/3x5
Ab circuit

05.12

Fobbit Intervals
Jump rope, 12 24kg swings alternating one handed and double every 3min for 24 min
Neck and planks

05.11

TBDL 345/3x3
Press 130/3x3
Pull-up BW+10/3x3

05.10

Meat Eater 2
24kg swing 5L/5R
10 Burpees
1min rest
x10 23min
HLR 3x8

05.08

TBDL 305/5x5
Press 115/5x5
Pull-up BW/5x5
Neck, lying leg twist

05.07

GC 3
30seconds of each for 5 rounds:
Burpees - 4
Dips - 5
Burpees
Squats - 10
Burpees
24kg swings - 10
Rest 1min

Planks and a couple sets of lying leg raises

05.06

TBDL 305/5x5
Press 115/5x5
Pull-up BW/5x5
Neck, grip and curl-ups

05.05

45min jog

05.04

TBDL 305/5x5
Press 115/5x5
Pull-up BW/5x5
Neck and V-ups
50min or so

05.03

Indoor power intervals
Airdyne 2min @72rpm, 4min rest x 5
HLR 3x7

05.01

TBDL 365/3x4
Press 135/3x4
Pull-up BW+20/3x4

04.31

44min jog.

04.30

40 minute jog.

04.29

TBDL 365/3x3
Press 135/3x4
Pull-up BW+20/3x4

04.28

35min run - easy pace.

04.27

TBDL 375/3x3
Press 140/3x2, 150x3,2
Pull-up BW+20/3x4

Loaded incorrectly on presses, but 150 is too much for repeatable triples. Adjusting maxes to 150 for presses and 400 for TBDL.

04.25

Fobbit intervals
Jump rope, 12 24kg swings every 3min for 24 min

04.24

TBDL 335/5x5
Press 130/5x5
Pull-ups BW/5x5

04.23

Oxygen debt 101
30 on 30 off airdyne @75rpm minimum x 3, 3min rest, repeat 4x
Neck and planks

04.22

TBDL 335/5x4
Press 130/5x4
Pull-ups BW/5x4
Abs and grip

04.21

GC2
Descending sets 10 to 1 of
Ring rows, burpees, squat jumps, clapping push-ups

Neck, abs, grip

04.20

TBDL 335/5x3
Press 130/5x3
Pull-ups BW/5x4

04.18

Indoor power intervals:
2min on 70rpm airdyne, 4min off x 5
Neck, HLR 3x6

04.17

TBDL 295/5x3
Press 115/5x3
Pull-up BW/5x3
Neck and abs

04.16

HIC 20 - Anaerobic Capacity
Airdyne
4min @ 50rpm, 1.5min @ 60 x 2
2min @ 50rpm, 30sec @ 70 x 2
Planks and vacuums

04.15

TBDL 295/5x4
Press 115/5x4
Pull-up BW/5x4
Neck and abs
* 45min or so

04.14

GC1
3min on/off, 2min on/off, 1min on/off x 3
21, 15, 10
21, 13, 8
22, 16, 11
One handed hangs between sets
Lying leg twist 3x20

04.12

Starting operator cycle

Maxes: TBDL 415, Press 170, WPU 230

TBDL: 290/5x3
Press: 120/5x3
Pull-up: BW/5x3

Pull-a-parts and neck harness between sets

Sets 2min+ apart

About 30min total with a few minutes of rope to begin and a couple warm up sets for TBDL and presses

04.11

Fobbit intervals:
2min rope, 10 24kg swings

04.10

30min elliptical

04.08

JM, 15min yoga

04.07

GC3
Burpees, dips, burpees, squats, burpees, 24kg swings x 30sec, 1min rest x 3

04.06

TBDL 155x5, 205x5, 245x3, 270x5, 305x3, 340x8, 365x1, 395x1, 305x3, 270x5
Dips 8x10
Neck and HLR

04.04

JM, 15min yoga

04.03

Devil's Trinity HIC 24
1min 16kg one arm swing, 1min burpees, 1min shadow boxing, 1min rest x 3

04.02

Press 45x10, 65x5, 85x3, 100x5, 115x5, 130x7, 115x5, 100x7, 8, 8, 8, 8
Pull-ups 12x6 reps
Lunges 9x15 reps
Neck
Curl-ups

04.01

Some JM
30min jog

03.31

4.3 mile jog

03.29

TBDL 155x5, 185x5, 215x3, 235x5, 270x5, 305x10, 270x5, 235x6,7,8,5,5
Dips 11x8
Neck
HLR 3x7

03.28

30min flexibility yoga

03.27

Meat Eater 2
10 24kg swings, 10 burpees, 1min rest x 10

03.26

Press 45x10, 65x5, 85x5, 105x3, 120x3, 135x7, 120x3, 105x5, 6, 7, 8, 8
Pull-ups 12x5
Reverse lunges 5x12
Neck
Curl-ups

03.25

15min yoga

03.24

45min elliptical.

03.23

TBDL 155x5, 185x5, 225x3, 250x3, 285x3, 320x8, 285x3, 250x5,6,7,8
Dips 8x10 between sets
Neck work between sets
HLR 3x7

03.22

JM, 30min flexibility yoga.

03.21

Fobbit intervals
2min rope, 1min swings x 8

03.20

Press 45x10, 65x5, 85x3, 110x5, 125x3, 140x7, 150x1, 160x1, 170x1, 125x3, 110x5
Pull-ups ladder 3-7
Neutral grip chin-ups 3-7
Lunges 8x10
Neck work
V-ups

03.19

Joint mobility.
30min yoga

03.18

Oxygen Debt 101
Airdyne 30 on 30 off x 3, 3min break, 4 times.

03.17

TBDL 155x5, 185x5, 225x3, 260x5, 295x3, 330x8, 365x1, 385x1, 425x1, 295x3, 260x5
Dips between sets 7-14, 12 ladder
HLR 3x7
Neck

03.16

JM and 30min yoga

03.15

55min run

03.14

Press 45x10, 65x5, 85x3, 95x5, 110x5, 125x10, 110x5, 95x6, 7, 8, 8, 8
Pull-ups ladder 3-7, 3-6, 3-5
Reverse lunges 5x10
Neck and abs to finish up.

03.12

30min yoga
Maxwell daily dozen - felt weird after being totally loosened up.

03.11

45min jog

03.10

TBDL 155x5, 175x5, 195x3, 225x5, 260x5, 295x10, 260x5, 225x6, 225x7, 225x8
Dips between sets 6,7,8,9,10,11,12,10
HLR 3x6
Neck work

03.07

Indoor power intervals:
2min on 4min off x 5

03.06

Press 45x5, 65x5, 85x3, 105x3, 120x3, 135x6, 120x3, 105x5, 105x6, 105x7, 105x6
Pull-ups between sets 3, 4, 5, 6, 7, 8, 6, 5, neutral grip 5, chins 5
Lunges between sets 5x10
Neck work between sets and a couple sets of curl-ups to finish.

03.04

Alternated a few minutes of rope with 1 mile of airdyne for 40min.

03.03

Boredom sets in. Going 5/3/1, for 3/5/1 with FSL style for a bit. I miss auto-regulation and setting PR's.

TBDL 155x5, 205x5, 245x3, 295x3, 315x8, 245x5x3 - reps x sets

Easy but easing into it

Dips 5-8 reps between sets
HLR and neck to finish up

02.27

Jog usual route.

02.26

TBDL 305x5/4
Press 135x5/4
Pull-ups 200x5/4
Neck, abs, curls

02.25

Same as yesterday.

02.24

48min jog - usual route.

02.21

TBDL 290x5/5
Press 125x5/5
Pull-ups 190x5/5
Neck, abs, curls

02.20

49min jog.

02.19

45min alternating jump rope with airdyne.

02.18

Switching to Fighter/Green template from TA
TBDL 155x5, 215x3, 290x5/3
Press 65x5, 95x3, 125x5/3
Pull-ups BWx2, 190x5/3

02.13

60min elliptical

02.11

Circuit: 50 of each, 30-90sec between exercises:
Ring rows, Squats, Push-ups, Reverse Lunge, Crunches/Leg Raise, 24kg swings

02.10

60min elliptical - head cold the past few days.

02.06

Circuit: 40 of each, 30-90sec between exercises, 2min between rounds x 2:
Ring rows, Squats, Push-ups, Reverse Lunge, Crunches/Leg Raise, 24kg swings

02.05

55min elliptical

02.04

55min elliptical

02.03

Circuit: 40 of each, 30-90sec between exercises, 2min between rounds x 3
Ring rows, Squats, Push-ups, Reverse Lunge, Crunches/Leg Raise, 24kg swings

01.31

48min jog

01.30

JM, Foundation training, 15min yoga

01.29

Circuit: 30 of each, 30-90sec between exercises, 2min between rounds x 2
Ring rows, Squats, Push-ups, Reverse Lunge, Crunches/Leg Raise, 24kg swings

01.28

44min jog/walk - HR between 120 and 150.

01.27

40min jog

01.26

Circuit: 30 of each, 30-90sec between exercises, 2min between rounds x 3
Ring rows, Squats, Push-ups, Reverse Lunge, Crunches/Leg Raise, 24kg swings

01.24

Jog ~40min

Back is feeling pretty good.

01.23

Circuit: 30-120sec between exercises, 120sec between series
Ring rows x 20
Squats x 20
Push-ups x 20
Reverse lungs x 20
Crunches, alternated with leg raises x 20
24kg swings x 20
x2

01.22

40min elliptical.
Tried some jogging this morning and it did not feel good.

01.21

35min elliptical.

01.20

Circuit: 30-120sec between exercises, 120sec between series
Ring rows x 20
Squats x 20
Push-ups x 20
Reverse lungs x 20
Crunches, alternated with leg raises x 20
24kg swings x 20
x3

01.17

Warmed up and tweaked my back initially lowering the working weight of the TBDL. Felt like a pop at the top of the sacrum. Not totally sure what happened back remains tight. Need to concentrate on lowering as much as raising the bar. Dropping the bar maybe an option. In any case, going to a base building block earlier than expected.

01.16

HIC11
30sec hard run, 30sec off x 3, 3min rest x 4

01.15

TBDL 290/5x4
Press 125/5x4
WPU 190/5x4
Neck, abs, calves, curls
Jog around the block with the dog

01.14

HIC5
2min hard effort run, 4min walk x 4

01.13

TBDL 290/5x4
Press 125/5x4
WPU 190/5x4

01.11

GC4
60 pull-ups(cheating), 25cal airdyne
60 push-ups, 25cal airdyne
60 24kg swings, 25cal airdyne

01.10

TBDL 290/5x4
Press 125/5x4
WPU 190/5x4

01.09

Easy 30min jog.

01.08

TBDL 345/3x4
Press 150/3x4
WPU 245/3x4

Presses were sticky and pull-ups were barely.

01.07

Jump rope, pause for JM every 2min
15min flexibility yoga

01.06

TBDL 345/3x4
Press 150/3x4
WPU 245/3x4

01.02

TBDL 345/3x4
Press 150/3x4
WPU 245/3x4

01.01

6 mile run