05.30

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 295x3x3
Pull-ups BWx2, BW+15x3x3
HLR 3x4
Ring row 34, Hindu squat 34, push-ups 34, swing 24kgx17/17, band rotations 17/17

05.27

50min jog

05.26

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 295x2,3,3
Pull-up BWx2, BW+15x2,2,3
Bench 155x4, 205x2,3,3
HLR 3,4,4

05.25

34min jog

05.24

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 295x2,2,3
Pull-ups BWx2, BW+15x2,2,3
Bench 155x4, 205x2,2,3
HLR 2,2,3
Airdyne race to 15cal

05.23

Warmup, 35min zone2 elliptical 110-130 bpm.
Banded twists 3x12

05.22

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 295x2,2,2
Pull-ups BWx2, BW+15x2,2,2
Bench 155x4, 205x2,2,2
HLR 3x2

05.21

50min jog

05.20

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 285x3,4,5
Chin-ups BWx2, BW+15x3,4,5
2min airdyne 70-80rpm

05.18

7min jog, 6 hill sprints, jog home.

05.17

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 285x4,5,5
Chin-ups BWx2, BW+15x4,5,5
Bench 155x4, 200x4,5,5
Ring row 34, Hindu squat 34, Push-ups 34, KB swing 24kgx17/17, Kneeling ab wheel 17
55min

05.16

3min easy jog, 10min tempo run, easy jog for a few, jog up and down a hill home.

05.15

C&J 155x2,2,3
Squat 155x5, 245x3, 285x4,4,5
Chin-ups BWx2, BW+15x4,4,5
Bench 155x4, 200x4,4,5
Airdyne 15s on 1min off x 4

05.13

4 mile jog.

05.12

C&J 155x1,2,3
Squat 155x5, 245x3, 285x3,4,5
Chin-ups BWx2, BW+15x3,4,5
Bench 155x4, 200x3,4,5
Ring row 31, Hindu squat 31, Push-ups 31, 24kg Swing 16/16, Russian twist 16
Airdyne 2min 40cal - between 80 and 70rpm

05.10

7min jog, 6 hill sprints, 7min jog home.

05.09

C&P 155x1,2,3
Squat 155x5, 245x3, 285x3,4,5
Chins BWx2, BW+15x3,4,5
Bench 155x4, 200x3,4,5

Later on:
Band rotations 3x12 mixed with jump rope, 20min elliptical.

05.07

45min jog.

05.05

3min jog, 10min run, 13min easy jog home

05.04

C&J 155x2,3,3
SQ 155x5, 245x3, 285x4,4,5
CU BWx2, BW+15x5,5,5
BN 155x4, 200x4,5,5
Ring row x 30, Hindu squat x 30, Push-ups x 30, Swing 24kg x 15/15, Kneeling ab wheel 15

05.03

6min jog, 6 hill sprints, jog home.

05.02

C&J 155x1,2,3
Squat 155x5, 245x3, 285x3,4,5
Chins BWx2, BW+15x4,4,5
Bench 155x4, 200x3,4,5

04.30

45min jog

04.29

C&J 155x2,3,3
Squat 155x5, 245x3, 280x5,5,5
Pull-up BWx2, BW+15x5,5,5
Bench 155x4, 200x5,5,5

04.28

Jumps 3x2, jumping push-ups 3x2
Ladder drills
Banded twists 3x10-12
Airdyne 30on/off x4

04.27

C&J 155x2,2,3
Squat 155x5, 245x3, 285x4,5,5
Chin-up BWx2, BW+15x5,5,5
Bench 155x4, 200x5,5,5