03.31

Deadlift 95x5, 155x5, 205x5, 235x5, 265x10 - 5 chins, 5 dips between
BSS 3x10, Abwheel 3x10
Dips 3x10, Push-ups 3x12
KB row 3x10, Assisted chin-up 3x10

03.30

Jog to hill, 10 hill sprints, jog home.

03.28

Press 45x5, 65x5, 90x5, 105x5, 115x10 - 5 chins, 7 goblet squats between
Assistance circuit, 75-100 reps push, pull, and SLC

03.26

1:10 jog

03.25

Squat 65x5, 95x5, 115/5x3 - 3 chins or 3 hlr between
Bench 65x5, 95x5, 115/5x3 - 3 chins or 3 hlr between
Squat 75x5, 95x5, 155/5x3 - mistake on the first sets
Neck and curls while cleaning up.

03.24

Jog to hill, 10 hill sprints, jog home.

03.23

Going back to TB for flexibility.
Bench 45x5, 65x5, 115/5x3
Squat 45x5, 75x5, 95x5, 155/5x3
Chins sets of 5 between
Neck hareness sets or 20 between
Circuit x 3 - 10 assisted chins, 20 lunges, 15 push-ups
Finished with some sit-ups

03.22

40min elliptical

03.21

Press 45x10, 65x5, 95x5, 110x5, 125x8, 95/5x5 - 5 chins, 6 goblet squats between.
Assistance: Ring rows and curls, One arm kb bench and push-ups, neck, BSS and sit-ups 50 reps

03.19

Jog 1:10

03.18

Squat 45x10, 95x5, 115x5, 130x5, 145x1, 160x1, 5 chins, 5 dips between
Assistance: Ring row 3x10, Push-up 3x10, Hanging knee raise 3x10, Neck 3x20

03.17

35min elliptical

03.16

Bench 45x10, 65x5, 115x5, 130x5, 145x1, 160x1, 5 chins, 7 goblet squats between
Assistance: Ring rows 3x10, BSS 3x6, Neck 3x20, Push-ups 3x12, 24kg swing x 20, Sit-ups x 12

03.15

40min jog, AHR 137bpm

03.14

Deadlift 155x5, 175x5, 205x5, 235x5, 265x1, 295x1 - 4 chins, 5 dips between sets
Ring rows 3x12, push-ups 3x12, BSS 3x10, Kneeling ab wheel 1x10, Neck harness 3x20

03.11

Press 45x10, 65x5, 95x5, 105x5, 115x1, 130x1 4 chins, 6 goblet squats between
25 reps each assistance.

03.09

30min easy jog

03.08

Squat 45x10, 135x5, 155x5, 175x5, 195x5, 155/5x5 - 4 chins, 4 dips between sets
Assitance circuit: push, pull, core, neck - 50 reps each

03.07

5min jog to hill, 8 hill sprints, 5min run home

03.04

Bench 45x10, 65x5, 115x5, 130x5, 145x5, 115/5x5 - 4 chins, 6 goblet squats between.
Assitance: Kroc rows, 16kg kb press, neck, Bulgarian split squats, curls, hanging knee raise - 50 reps or so

03.03

Jog to hill, 10 hill sprints, jog home.

03.01

Deadlift 155x5, 205x5, 225x5, 255x5, 285x5, 225/5x5 - 4 chins, 4 dips between.
Circuit:
One arm bench / push-ups, ring rows, lunges, neck harness, sit-ups / hanging knee raise: ~ 50 reps