Hike

Hiked a couple hour with the dog - easy

Squat 10s realization

11.29
Squat 135x5, 165x5, 195x5, 225x1, 245x15
Press 65x5, 95x5, 125x5, 135x3, 155x, 10 lockouts
Chins 6x6
DB row 90x12x3 too much
DB Incline 45x12x3
Back raise 3x12
Calves 3x12

Jog

11.27
Jog with the dog 25min
Jump rope 40 touches, 10 push-ups, 20sec rest x3

Bench 10s realization

11.25
Bench 115x5, 125x5, 145x3, 165x1, 185x15
Chins 4x6
Deadlift 185x5, 225x3, 285x5, 325x3, 365x1
DB Incline 45x12x3
Chins 2x6
Leg press 4 plates x15x2, 6 plates x10
FCT 35x5x3

Deadlift 10s realization

Dead 195x5, 225x3, 265x1, 285x17
Bench 185x5 205x3 225x1
Chins 6x6
Leg press 4 plates x10x3
Db incline 40x12 45x12x2

Press 10s realization

11.20
press 85x5, 95x3, 115x1, 125x15 or 16
squat 135x5, 185x5, 245x5, 275x3, 305x1
Chins 5x6
db row 90x10x3
back raise 3x10
Seated calf 90x10-12x3
Hlr 3x5

Jog

Jog 20min
Push-ups 3x10

Squat 10s Intensification

Rear laterals 12.5x10x3
Chins 2x6
Press 65x5, 95x5, 115x3, 125x3, 145x3, 10 lockouts
Squats 135x5, 175x5, 205x5, 215x3x9, 215x18 gasser
Towel Chins 6,3
Chins 2x6

Jog

11.13
Jog 20min

Bench 10s Intesification

Bench 115x5, 135x5, 155x5, 165x3x9, 165x18
Deadlift 135x5, 185x3, 225x3, 275x3, 305x3, 345x3
Curl 3x10
Leg press 3x10
DB inclines 3x10-15
Seated calves 3x10-15
FCT 3x5

Play

30min playing with the dog in the park, some jogs, some sprints and some walking.

Deadlift 10s Intesification

11.08
Deadlift 185x5, 205x5, 235x3x9, 235x20 - messed up, was supposed to do 255
Bench 115x5, 135x5, 165x3, 185x3, 215x3
Face pull 3x15
Calf 3x15
Curl 3x8
DB Inclines 3x10-12
HLR 3x5
1 hour

Jog

11.07
Jog 20min

Press 10s Intesification

11.04
Press 65x5, 85x5, 95x5, 105x5x9, 105x18
Squat 135x5, 185x3, 225x3, 255x3, 285x3
DB row 85x10x3
Back raise 3x15 - too much

Squat 10s Accumulation

11.01
Squat 135x5, 185x3, 195x5x9, 195x18
Press 105x5, 125x5, 135x5, 10 lockouts
Back raise 3x15
DB bp 55x12-10x3
Chins 5x6 between stuff
Chest supported row 2x10-8