04.30

7 hill sprints, 10min jog

04.29

Squat 155,165x5,180x3,205x3,230x13,250x2
Chins 5,6,7,8,9
Dips 6,8,10,12
HLR 5,6,6

04.27

Jog 2.28 mi, 26:03, 11:23 /mi

04.26

Jog 5.02 mi, 57:51, 11:30 /mi

04.25

Press 65,75,95x5,110x3,120x12
KB row 32kg 10,12,14,16,13
GM 95x12,115x12,125x12
HLR 3x8

04.23

TBDL 155,185,210x5,235x3,265x12
Chins 5,5,5,5,7,8,10
KB Press 24kg 12,13,11
Side bends 24kg 10,10,10

04.22

Jog 2.92 mi, 34:04, 11:38 /mi

04.21

8 hill sprints

04.20

Bench 135,135,140x5,170x3,190x5
KB row 32kg 10,10,20
BSS 32kg 6,8,10
HLR 10,6,6

04.17

Squat 155,175,195x5,220x3,245x12
Chins 5,5,5,6,7,6
Dips 6,8,15,12,10
LHS 10,11,12

04.16

Treadmill run 3.29 mi, 35:02, 10:39

04.15

Press 65,85,95,110x5
KB Row 32kg 10,10,10,20,18
GM 12,15,20
HLR 8,9,10
Airdyne 10sec sprint EMOM x 10

04.13

Treadmill run 2.82 mi, 28:20, 10:01 /mi

04.12

TBDL 155,165,180,210,235
Chins 5,5,5,5,7,7,9
KBP 24kg 10,12,11
Ab wheel 10,20,15
Neck 10,14,15
Airdyne 10sec sprint every 1min x 10

04.11

Jog 4.23 mi, 47:10, 11:09

04.10

Bench 135,135,150,170x5
KB Row 10,10,8,10
BSS 24kg 3x10
HLR 3x8

04.08

Jog 1.96 mi, 22:23, 11:22 /mi

04.07

9 hill sprints

04.06

Squat 155,170,195,220x5
Chins 5,6,9,8
Dips 8,13,16
LHS 8,10,10

04.04

Jog 4.01 mi, 45:16, 11:16 /mi

04.02

Press 65,75,95x5,110x3,115x12,125x2
Pull-ups 2x5
KB Row 10,10,30
GM 115x10/2, 125x10
BSS 24kg 6,7,10
HLR 6,7,8
Airdyne 20s @95+ every 2min x 5

03.28

TBDL 155x5,175x5,195x3,220x3,250x15
Pull-ups 4x5,8
KB Press 6,7,10,6
HLR 6,7,8,5
Neck 13,14,15
Airdyne 10sec 95+ rpm EMOM

03.26

Bench 135x5,140x3,160x3,180x12
KB row 2x10,25

03.25

Jog to hill, 8 hill sprints, jog home.

03.24

Squat 155x5,165x5,180x3,205x3,230x12
Pull-ups 2x5,10,8,6,5
Dips 2x6,15,12,8

03.22

Treadmill jog 4.24 mi, 47:04, 11:05 /mi

03.16

Did some deload stuff I forgot to log.