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