Sprints

8 50-100m sprints in the park, playing with dog between.

Bench 8s Intensification

Bench 115x5, 135x5, 155x3, 175x3, 185x3x7, 185x15
Chins 5x6
Dead 185x3, 225x3, 285x3, 325x3, 365x3
Dips 2x10, 12
Chins 2x6
FSQ 135x6x3
Seated Calves 3x12
HLR 3x5
Hammer curl 3x10

Deadlift 8s intensification

12.20
Deadlift 135x5, 185x5, 245x3, 275x3, 295x3x7, 295x15
Bench 115x5, 135x5, 155x3, 175x3, 205x3, 225x3
Chins 5x6
FSQ 135x6x3
Dips 2x10, 12
Calves 3x12-15

Jog

12.18
Jog with dog 30min
40 touches rope, 10 push-ups, ~10sec rest x3
40 touches rope, 10 lunges, ~10sec rest x3

Press 8s intensification

12.17
Press 65x5, 85x5, 105x3, 115x3, 125x3x7, 125x14
Chins 6x6
Squat 135x5, 185x5, 245x3, 275x3, 315x3
Dips 3x10
Leg curls 110x10x3
Bent row 135x10x3

Jog

12.16
Jog with dog 30min
40 touches rope, 10 push-ups, ~10sec rest x3
40 touches rope, 10 lunges, ~10sec rest x3

Squat 8s Accumulation

12.13
Squat 135x5, 185x5, 205x5x7, 205x18
Chins 5x6 before bench sets
Bench 115x5, 135x5, 165x5, 195x5, 215x5 - screwed up was supposed to press instead
Bent row 135x8x3 - used false grip due to forearm buggin
Seated leg curs - 110x10, 115x10x2 - terrible machine
Dips 3x10

Bench 8s Accumulation

Chins 3x6
Bench 115x5, 135x5, 155x5x7, 155x18
Deadlift 185x5, 225x5, 265x5, 305x5, 345x5
Chins 3x6

Jog

25min
Same tempo circuit as last time

Deadlift 8 accumulation

12.5
Dead 245x5x7 245x20
Bench 115 135 165 195 215x5
Chins 5x6

Jog

12.4
Jog 25 min
Jump rope 30 contacts, 10 push-ups, rest x3
Jump rope 30 contacts, 10 lunges, rest x3

Press 8s accumulation

12.3
Chins 3x6
Press 65x5 95x5 105x5x7, 105x18 or 19
Squat 135x5 185x5 225x5, 255x5, 295x5
Chins 5x6
Dips 3x10 stay
Leg curls 3x10 up to 110
Hlr 2x5
Out of time