05.30

TBDL 155,185,220x5,235x3,265x10,295x3,325x3
Chins 6,6,7,8,9
KB Press 4x10,13
LHS 2x14
Neck work
Airdyne 10x10s/50s off

05.29

Jog 2.08 mi, 23:06, 11:04

05.28

Jog to hill, 8 hill sprints, run for 10min or so

05.27

Bench 115,135,150x5,170x3,190x7,200x1
KB Row 2x12,14
BSS 3x12

05.25

Jog 5.99 mi, 1:09:32, 11:36 /mi

05.24

Jog 3.27 mi, 37:12, 11:21 /mi

05.23

Squat 155,175,195x5,220x3,245x10,265x3,285x1
Chins 5,6,7,8,9
Dips 10,12,13,14
Ab wheel 15,20
Neck and curls 2 sets
Airdyne 10s sprint 50s off x 10

05.22

Run 1.95 mi, 17:32, 8:58 /mi

05.21

Press 55,65,85,95x5,110x10,120x2,130x1
KB Row 3x12,14
GM 3x12
HLR 12,8

05.20

Jog 2.28 mi, 25:46, 11:17 /mi

05.19

Jog to hill, 8 hill sprints, run around for about a mile

05.18

TBDL 155,165,180,210,235x10,265x3,295x3
Chins 6,6,6,8,10
KB Press 3x10,12
LHS 2x12

05.16

Jog 5.59 mi, 1:06:00, 11:48 /mi

05.15

Bench 95,115,135,150x5,170x10,180x3,195x3
Row 3x12
BSS 3x10
HLR 2x10

05.13

Run 2.22 mi, 20:47, 9:20 /mi

05.12

Jog 2.44 mi, 28:14, 11:33 /mi

05.11

Squat 155,165,170,195x5,220x10,240x3
Chins 6,7,8,9,5
Dips 10,12,15,12
Side-bends 2x10

05.10

Jog 5.41 mi 1:01:53 11:26 /mi

05.09

Jog 3.09 mi, 34:18, 11:06 /mi

05.08

Press 65,75x5,95,110x3,115x10,130x3,140x1
KB row 10,10,16,20
GM 4x10
Ab wheel 2x20
Airdyne 10s EMOM x 10

05.07

Jog 2.75 mi, 29:37, 10:45/mi

05.06

Jog to hill, 8 hill sprints, jog home

05.05

TBDL 155,175x5,195x3,220x3,250x10,270x3,290x3
Chins 5,6,7,9,8
KB Press 24kg 10,12,10
LHS 10,12

05.03

Jog 4.25 mi 47m

05.02

Bench 135,140x5,150,160x3,180x8
KB Row 32x10,12,14
BSS 32x9,10,12

05.01

Jog 2.89 mi, 29:50, 10:19 /mi