08.26

Agile 8, Jumps 18 - 15:30
Neutral grip chin-ups BWx4/5
BSS BWx10/5
Neck harness 20x20/5 - 27:30
Bench 135x5, 155x5, 175x5, 195x5, 155x5/5
Neutral grip chin-ups BWx4/8 - 45min
KB Press 16kgx10/5
Ab wheel BWx10/5 - 1:02

08.23

Agile * + 12 jumps
TBDL 155x5, 245x5, 285x5, 315x5, 245x5/5
Pull-ups BWx4/9
Kneeling ab wheel BWx12/5
Push-ups BWx12/5
Neck ext 10x20/5
Airdyne Tabata 79cal

08.21

30min Airdyne

08.20

Agile 8, Jumps / Throws 6x3 - 15min
Press 65x5, 95x5, 115x5, 125x5, 95x5/5
Chin-ups BWx5/9 - 14min
Chin-ups BWx5/5
Lunge BWx12/5
Dips BWx6/5
HLR BWx3/5
Neck harness 20x20/5 - 20min

08.19

Agile 8, jumps / throws 4x3
Push-ups BWx12/5
Neutral grip chin-ups BWx4/5
FCT 10x10/5
Neck ext. 20x20/5
30min
Squat 155x5, 195x5, 225x5, 255x5, 195x5/5
Neutral grip chin-ups BWx4/8
52min
Airdyne Tabata 79cal

08.16

Agile 8, Jumps/throws 18
Bench 95x5, 145x5, 165x5, 185x5, 145x5/5
Pull-ups BWx4/15
Lunge BWx11/5
KB Press 16kgx10/5
Neck harness 20x20/5
53min

08.15

Agile 8 + jumps
TBDL 155x5, 225x5, 265x5, 295x5, 225x5/5
Chin-ups BWx4/13
Kneeling ab wheel BWx10/5
Push-ups BWx10/5
Neck ext. 20x20/5
48min
Airdyne Tabata 79cal

08.13

Agile 8 + jumps
Press 65x5, 95x5, 105x5, 115x5, 95x5/5
Neutral grip pull-ups BWx4/14
Lunge BWx10/5
Dips BWx5/5
Neck harness 20x20/5
Push-ups BWx15x5
48min

08.12

Squat 155x5, 185x5, 215x5, 235x5, 185x5/5 - 31min including Agile 8
Pull-ups BWx3/13
Push-ups BWx10/5
Swing 32kgx10/5
Neck ext 20x20/5
50min overall

08.11

40min jog

08.07

Took a covid break.
Agile 8 and jumps 15min
Circuit x 5 - 15min, x 7 - 20min
Neutral grip chin-ups 5
Lunge 10
Feet elevated push-ups 10
Kneeling ab wheel 10

08.02

Press 65x5, 105x5, 115x5, 135x5 105x5/5
Pull-ups BWx3, BWx5/6
Sit-ups 4x10
Neck harness 3x20
Dips 3x10
Lung 3x19