10.25

A1. C&P 135/5x2, 145/5
A2. Pull-up 10/5x2, 20/5
B1. FSQ 185/5x2, 195/5
B2. Squat jumps 3x5
Neck harness sets of 12 between

Circuit x 6
3 pull-ups, 6 burpees, 6/6 16kg KB snatches, 6 sit-ups, <1min rest

Increase reps

10.23

A1. C&P 135/5x3
A2. Pull-up 10/5x3
B1. FSQ 185/5x3
B2. Squat jumps 3x5
Neck wrap between sets
Circuit x5: 12 x ring rows, 16kg swings, push-ups, lunges, chinnies, < 1min rest

Rows started to get hard, circuit was around 10min

10.20

55min jog.

Sore in my SI joint since post workout Wednesday. Rested yesterday and felt fine after warm up and jog. Feeling a little off at the moment.

10.18

A1. C&P 135/5x3
A2. Pull-up 10/5x3
A3. Neck wrap 4x20
B1. FSQ 185/5x3
B2. Squat jumps 3x5

Circuit x5: 6 ring rows, 12 hindu squats, 6 push-ups, 6 24kg swings, 12 chinnies, 1min rest

Easy go to 12 reps for all

10.12

A1. C&P 135/5x2, 145/5
A2. Pull-up 10/5x2, 20/5
A3. Neck harness 25/10,12,15,10,10
B1. FSQ 185/5x2, 195/5
B2. Squat jumps 3x5

3:30 minutes between C&P and FSQ sets

10.10

45min jog.

10.09

A1. C&P 135/5x3
A2. Pull-up 10/5x3
A3. Neck wrap 4x20
B1. FSQ 185/5x3
B2. Squat jumps 3x5

GC #2
Descending sets 5 to 1
Pull-ups, burpees, squat jumps, clapping push-ups

Under 6 minutes.

10.05

Jog 45min

09.29

HIC 9 - Fobbit Interval
2min jump rope, 20 24kg swings or 10/10 24kg snatches x 5

2min of rope is about a 50 count, swings and snatches take about a minute

10.04

A1. C&P 135/5x3
A2. Pull-up 10/5x3
B1. FSQ 185/5x3

10.01

A1. C&P 135/5x2, 145/5
A2. Pull-up 12.5/5x2, 15/5
B1. FSQ 185/5x2, 195/5
B2. Squat jump 3x5