Cardio

4 x (5min easy rope, 10 push-ups)
JM stuff

-legs and ass slightly worked from yesterday.

Lower Body ME

Warmup: DS and JR
A1. DL 155, 205, 225, 245 x 5, 265 x 3, 295 x 3
B1. Pistols 3s x 6r
B2. Hammer curls 3s x 8/8
C1. LCCJ 16kg 1:45/1:45
Time: 36min

-Over-under grip on DL makes a big diff. 295 was no prob. I was planning on 285 but I was lazy an decided to throw on the 25lb plates.
-Pistols and curls were good. Next cycle up the reps on each. Pistols 8 and curls 10.
-LCCJ was nice and relaxed.

ICT 2

Medball Woodchoppers x 5
Medball Slam x 8
Burpees x 5
x 8 (time: 8:30)

-Seemed like it took a long time for HR to recover on this one.
-Rest as needed at the end of cicuits.
-Burpees were minus the push-up. I'm anticipating some push-up, ab and neck work manana so skippin all that.
-Wow 10sec slower than last time. I can definitely say I wasn't pushing it today but damn next time add the push-ups and try to get closer to the 8 min mark.

Upperbody

Warmup: Dynamic stretches and rope
A1. BP: 45, 95, 115, 135, 175 x5
B1. BR: 115 x 5, 125 x 8, 8
B2. X-press: 16kg x 3s x 8/8
C1. LCCJ 16kg x 1:30/1:30
Time: 35min

-Took the last couple days off sick/shitty air. Not sure if one precipitated the other.
-Had a long break before the 175 x 5 to unload groceries. It probably did me well. Definitely a 5RM for me.
-Still working with LCCJ form. Working up to 2:30/2:30 then I will start paying attention to RPM.

Lower Body ME

warm up : dynamic stretching / rope
A1. DL 155 x 5, 205 x 5, 225 x 5, 245 x 5, 275 x 5
B1. Pistols 3s x 5r
B2. Hammer curls 35 x 3s x 8r
C1. LCCJ 16kg 1:15 / 1:15
Time: 35min

-DLs were good, ~2-3min between sets. Hips rose too fast on the last set. Take over-hand-under-hand grip next cycle. I seem to be cautious about ripping the weight off the floor with the double over hand grip.
-Pistols were easy. Hammer curls were hard on the last set. ~30sec between exercises.
-LCCJs are coming along. No need to rest more than a min before doing these.

Cardio

Dynamic stretching (legs and shoulders)
20min rope (easy)
JM stuff

-Pecs are sore as hell from yesterday.
-Rope went well. Practiced some breathing while at it.

ICT 1

Dynamic stretching
-4 rounds
Burpees 1o, 8, 5, 3
Ring pull-ups 7, 5, 3, 2
Squats 15, 11, 8, 4
Push-ups 15, 11, 6, 4
Rest
---
KTEs 3s x 5r
Side-bends 16kg x 3s x 5r

-Trying to mimic 30, 23, 15, 8sec rounds with estimated rounds. I think I'm better off with the watch on this and taking a brief rest to set it between rounds.
-Cut the last two sets of pull-ups and push-ups short to avoid failure. Full burpees with push-up at the bottom may have contributed to this
-My lats were gone from the pull-ups so KTEs were weak.

-

Upperbody ME

Warmup : Dynamic stretching, rope for a couple min.
BP : 45 x 5, 95 x 5, 115 x 5, 135 x 5, 155 x 5, 165 x 5
A1. Bent Row 125 x 3s x 8r
A2. X-press 16kg x 3s x 8r
KB Snatches 1:15/1:15 (16l/13r)

-Not bad for slightly hungover and dehydrated.
-Stick with 165 for BP and 125 for BR.

Cardio

Dynamic stretching
15min rope varied pace

ICT10

10 rounds
Hindu Squat x 15, Band High-pulls (green) x 5, Band Chest-press (green) x 5
(10:06 min)

3 rounds
LLR x 5, LHS x 10, Plank x 30sec, Rest 1min

Total time 19min

-ICT was pretty easy. There was no real rest other than searching for a pen after the first set, writing down set #s and getting set with the band.
-Ab circuit was good. Nice burn on the planks

Lower Body ME

Dynamic stretches
2min rope
A. DL 155x5, 205x5, 225x5, 245x5, 265x5
B1. DB Split Sq 30s x 8/8, 8/8, Pistols x 5/5
B2. Hammer curls 30s x 3s x 8r
LCCJ 16kg 1min l/r
Total time 35min

-Used an overhand grip on the DLs. Chalk up next time. Other than that felt good. The heaviest I've pulled in a long time.
-Split sq felt heavy on the low back. Watch some vids and start with BW next time. Switching to Pistols for the rest of the cycle.
-LCCJs need work on form. Up the time.
-Workout time was a little high. Will work on economy.

Upperbody ME

Yesterday: 15min rope

Warmup: Dynamic stretching and a couple minutes rope
Bench 45x5, 65x5, 95x5, 115x5, 135x5, 155x5
A1 Bent row 115x3sx8r
A2 Xpress 16kgx3sx8r
KB Snatch 16kgx2min (1min l/r)
Total time: 30min
-Weaksauce bench. Last time was about a year ago at least. Cut out 65lb set next time and go up to 160 or 165lb for top set.
-Go up 10lbs on BR. Xpress was good.
-Leftside on the KB snatch was shitty on form. Right side made the poor form on the left glaring. Go to 2:30 next time.

ICT 9

Burpees x 30sec (7r)
Chinnies x 30sec
Hindu Push-ups x 30sec (6r)
Lunges x 30sec (12r)
Med Ball Slams x 30sec (15r)
Rest x 60sec
Repeat 3x

-Lowest reps/set are in parenthesis.
-Good workout, definitely got me breathing. A couple extra breathes during Hindu push-ups but, overall a steady continuous effort during the circuit.
-Continue with 30sec intervals next time. This was tough.

ME

Clold knocked me out for the past few days.

Warmup DS and jumprope
DB BP 30s x 5, 40s x 5, 50s x 5, 60s x 5, 70s x 5
DL 155 x 5, 175 x 5, 195 x 5, 215 x 5, 235 x 5

-I was planning on doing some assistance work but damn this thing took near 40min!

-Going forward I will plan on something like this:
Day 1: ME upperbody, day 2 gpp or ict, day 3 off, day 4 ME lowerbody, day 5 gpp or ict

Cardio

28min jog

EIT 3

Rope 90sec (~220 turns)
Med ball slam 30sec (15reps)
Rest 60sec
Repeat 6x

FCT Oly bar+ 35 plate x 3s x 10r (5l/5r)
Tuck hangs from rings 3sx 30sec hang/30sec rest

-EIT was good. 15 slams took ~22sec. Rest and effort ratio was good.
-Good weight for FCT.
-Tuck hangs were pretty hard on the grip. Go for more.

-Other: Last month was sorry. Less workouts than days in the month. There was some upheaval but there was certainly no lack of time. Wake up, do something productive. What's the quote get more done before most wake up than most people do in a day.