10.31

AM: 30min jog

PM:
Bench 155x4, 185x2,3,4,5
Chin-up BWx5,6,7,8
Squat 155x5, 245x5,6,7,8
HLR BWx4,5,6,7
40min

10.30

30min jog

10.29

35min jog.

10.28

Squat 155x5, 245x2, 265x1,2,3,4,5
Chin-up BWx3, BW+15x1,2,3,4,5
Bench 155x5,6,7,8
HLR BWx3,4,5,6
DL 335x1,2,3,4

10.25

5min rope, 5min eliptical, 5min airdyne x 3

10.24

30min jog

10.23

KB row 24kg, BSS, KB bench 16kg, Swing 32kg, Ab wheel, Band rotations - 30 each. SE beginning numbers.

10.21

Squat 155x4, 245x3, 295x2/4
Pull-up 3x8
Bench 155x3, 205x2/4
HLR 3x6

10.19

Squat 155x5, 245x3, 295x2/4
Pull-up 3x8
Bench 155x3, 205x2/4
HLR 3x6

10.18

30min jog

10.17

Squat 155x5, 245x3, 295x2/4
Pull-up 4x8
Bench 155x3, 205x2/4
HLR 3x6

10.16

30min jog

10.14

Squat 155x5, 245x2, 265x3/4
Pull-up 4x7
Bench 155x3, 185x3/4
HLR 3x5
Deadlift 155x3, 245x3, 335x3/3

10.13

2min run, 2min jog x 7, 20min jog home.

10.11

Squat 155x5, 245x2, 265x3/4
Pull-ups 4x7
Bench 155x3, 185x3/5
HLR 4x5
A few easy 30on/off airdyne reps

10.10

Jog for a few minutes. Run the hills 4-5 short, 2 longer. Jog home 30min total

10.09

Squat 155x5, 245x2, 285x3/4 - misload
Pull-up 5x7
Bench 155x3, 185x3/5
HLR 5x5

10.07

Squat 155x5, 205x3, 235x5/5
Pull-ups 5x6
Bench 165x5/5
HLR 4x4
Deadlift 155x3, 245x3, 295x5/3

10.06

Warm up jog for a few min, around 10min hard, 15min easy

10.04

Squat 155x5, 205x3, 235x5/4
Pull-ups 4x6
Bench 165x5/4
HLR 3x4

10.03

3-5min run, 3-5 jog/walk x 4

10.02

Squat 155x5, 205x3, 235x5/4
Pull-ups 4x6
Bench 165x5/5
HLR 4x3

10.01

Jog 1:07

09.30

Squat 135x5, 225x3, 275x3/5
Chin-ups 5x8
Bench 135x5, 190x3/5
HLR 5x5
TBDL 245x3, 345x3/3