08.29

5min jog
Airdyne 2min on, 4 off x 3
Dips and pull-ups
Neck harness 3 sets

08.28

5min jog
FSQ 185x5x4
C&P 125x5x4
Some pull-ups and dips
5min jog

Set the watch and did a set every three minutes. Comfortable pace.

08.24

5min jog
C&P 135x5x3
FSQ 195x5x4
Sets of 5 pull-ups throughout
5min jog
Pull-ups, dips, and sit-ups

08.23

45min jog with pull-ups and dips mixed in
Neck wrap 2x20

08.22

5min jog
FSQ 185x5x3
C&P 125x5x4
5min jog
Pull-ups for sets of 5 throughout

08.19

5min jog
C&P 115x5x5
FSQ 175x5x5
DL 205x3, 245x3, 295x3, 315x3, 335x3 hook grip - that's all the olympic iron
Sets of pull-ups through out

08.18

5min jog
GC #1 3min burpees (36), 3min rest, 2min burpees (25), 2min rest, 1min burpees (13), 1min rest
5min jog
Pull-ups, dips and sit-ups

08.18

5min jog
FSQ 185x5x3
C&P 125x5x5
Pull-ups, dips, sit-ups
5min jog

08.17

FSQ 185x3, 5, 3
Pull-ups and dips

08.12

30min jogging and pull-ups
15min easy airdyne and pull-ups
pull-ups, dips, sit-ups, and push-ups for another 10min
Rounding out the week with 400 pull-ups, push-ups/dips, and sit-ups

08.11

5min jog
C&P 115x5x3
FSQ 175x5x3
Pull-ups and dips
5min jog

08.10

5min jog
Chins and dips
5min jog

08.09

Jog 5min
FSQ 165x5x4
C&P 105x5x4
Neck harness 25x15x3
Jog 5min
Pull-ups between everything

08.08

Sit ups Pull ups and dips
Jog to park
5 ~80m sprints, walk back for rest
Jog home
Neck wrap 2x20
Pull ups and dips

08.07

Jog 5min
C&P 115x5x3
FSQ 175x5x3
Jog 5min

Pull-ups and sit-ups between sets

08.03

Jog 5min
A1. Fsq 165x5x3
A2. Straight leg sit up 10#x6x3
B1. C&p 125x5x3
B2.Pull up 10#x5x3
Jog 5min
30min total