12.24

Foundation training, Basic.
Circuit x 2

Ring rows x 20

Reverse lunges x 20

Push-ups x 20

Squats x 20

Crunches / Reverse crunches x 20
30-120sec between exercises, 2min between circuits.

12.21

Foundation training, Basic.
30min jog

12.20

Maxwell Daily Dozen
Circuit x 3

Ring rows x 20

Reverse lunges x 20

Push-ups x 20

Squats x 20

Crunches / Reverse crunches x 20
30-120sec between exercises, 2min between circuits.

12.19

Been doing S&S but tweaked my back about a week ago the same way I do about once a year. I tried working through it but it does not seem to be getting better. Going to some base building from TB2 with no lower back work for now. Seems like whenever I push the hinge volume I end up messing up lower back and having to back off. S&S is probably not for me. One arm swings seem to aggravate things.
Foundation training
30 min jog HR zone 120-140.

12.05

Swings 32kg 10/5
Get-ups 32kg 1/5
Leg raises 50
Neck bridge 1min, rolls 50

12.03

Swings 32kg 10/5
Get-ups 32kg 1/5
V-ups 31
Push-ups 51

12.03

Swing 32kg 10/5 6.667 min
Get-ups 32kg 1/10 10min
2min crunches / rev. crunches
2min neck

11.30

Swing 32kg x10/5
TGU 32kg x1/5

11.29

Swing 32kg x10/5 6.7 min
TGU 32kg x1/5

11.28

Swing 32kg x10/5
TGU 32kg x1/5
30 V-ups
Neck bridges and rolls

11.26

Swing 32kg x10/5
TGU 32kg x1/5
1min neck bridge
1min neck rolls
40 crunches
40 rev crunches

11.16

Swing 32kg x10/5
TGU 32kg x5/1
50 crunches
50 reverse crunches
50 push-ups

11.15

Swing 32kg x10x5, 40 seconds between left and right
Get up 32kg x1/5
30 curl-ups
Neck stuff

11.14

Swing 32kg x10/5
TGU 32kg x5/1

11.12

Swing 32x10/5 medium
TGU 32x5/1
2min leg raises
2min neck

11.09

Swing 24kgx10, 32kgx10/4 Medium
TGU 24kgx1, 32kgx4

11.08

Swing 24kgx10, 32kgx10/4 Easy
TGU 24kgx1, 32kgx4
2min crunches / rev. crunches

11.07

Swings 24kgx10/2, 32kgx10/3 - hard pace
TGU 24kgx2, 32kgx3
2min curl-ups
2min neck

11.06

Swings 24kgx10/2, 32kgx10/3 - medium pace
TGU 24kgx2, 32kgx3
2min v-ups
2min push-ups

11.05

Swings 24kgx10/2, 32kgx10/3 - medium pace
TGU 24kgx2, 32kgx3

11.02

Swings 24kgx10/2, 32kgx10/3 - easy
TGU 24kgx2, 32kgx3

10.31

Swings 24kgx10/2, 32kgx10/3 - hard
TGU 24kgx2, 32kgx3

10.30

Swings 24kgx10/2, 32kgx10/3 - medium pace
TGU 24kgx2, 32kgx3

10.29

Swings 24kgx10/2, 32kgx10/3 - easy pace
TGU 24kgx2, 32kgx3
2min crunches and reverse crunches
2min neck

10.25

Swings 24kgx10/3, 32kgx10/2 - 5min hard
Get-ups 24kgx3, 32kgx2

10.24

Swings 24kgx10/3, 32kgx10/2 - 7.5 min medium
Get-ups 24kgx3, 32kgx2
Curl-ups 2min
Push-ups 2min

10.23

Swings 24kgx10/3, 32kgx10/2 - 9min easy
Get-ups 24kgx3, 32kgx2
Leg raises 2min
Neck 2min

10.22

Swings 24kgx10/3, 32kgx10/2 under 5min
TGU 24kgx3, 32kgx2 under 10min
Knee raises 3 sets, alternated with 3 sets of dips

10.19

Swing 24kgx10/3, 32kgx10/2
TGU 24kgx1/3, 32kgx1/2

10.17

Swing 24kgx10/5
TGU 24kgx1/5

10.16

Swing 24kgx10/2, 32kgx10/3
TGU 24kgx1/2, 32kgx1/3

10.15

Swing 24kgx10/2, 32kgx10/3 - under 5min
TGU 24kgx1/2, 32kgx1/3 - under 10min
2min curl-ups

10.12

Swings 24kgx10/2, 32kgx10/3
TGU 24kgx1/2, 32kgx1/3

10.10

Same as yesterday. 2min or crunches and reverse crunches

10.09

Same as yesterday. Did leg raises for abs

10.08

Swings 24kgx10x3, 32kgx10x2 - under 5min
TGU 24kgx1x3, 32kgx1x2- under 10min
2min neck
2min dips and hanging knee raises

10.05

Swings 24kgx10x4, 32kgx10 - under 5min
TGU 24kgx1x3, 32kgx1x2- under 10min
2min abs
2min neck

10.04

Swings 24kgx10x4, 32kgx10 - under 5min
TGU 24kgx1x3, 32kgx1x2- under 10min
2min curl-ups
2min push-ups

10.03

Swings 24kgx10x4, 32kgx10
TGU 24kgx1x3, 32kgx1x2
2min neck
2min crunches and rev crunches.

10.02

Swing 24kgx10/8, 32kgx10/2
TGU 24kgx1/3, 32kgx1/2
2min of hanging knee raises and dips

10.01

Swing 24kgx10/8, 32kgx10/2
TGU 24kgx1/3, 32kgx1/2
Neck bridges and rolls 2min
Leg raises 2min

09.28

Swings 24kg x10 l/r, 32kg x10 l/r, 24kg x10 l/r, 32kg x10 l/r, 24kg x10 l/r
TGU 24kg l/r, 32kg l/r, 24kg l/r, 32kg l/r, 24kg l/r
Neck rolls
2min of push-ups, resting in the plank position

09.27

Swings 24kg 10 l/r x 5 in under 5min
TGU 24kg 5x1 l/4 in under 10min
2min curl-ups
2min neck bridges and neck rolls

09.21

Swings 24kgx10/5 in under 5min
TGU 24kgx1/5
2min rolling neck thing
2min leg raises

09.20

Swing 24kgx10, 32kgx10, 24kgx10, 32kgx10, 24kgx10
TGU 24kgx10, 32kgx10/2, 24kgx10/2
2min rolling neck and neck bridges
2min V-ups

09.19

Swing 24kgx10, 32kgx10/3, 24kgx10
TGU 24kgx1/2, 32kgx1/2, 24kgx1
2min planks, front, side
2min neck

09.18

Swings 24kgx10, 32kgx10, 24kgx10, 32kgx10, 24kgx10 under 5min
TGU 24kgx1/3, 32kgx1, 24kgx1 under 10min
1min crunches, 1min reverse crunches

09.17

Swing 24kgx10, 32kgx10, 24kgx10, 32kgx10, 24kgx10
TGU 24kgx1/2, 32kgx1, 24kgx1/2
2min flutter kicks

09.12

Same as 9/11

09.11

Swing 24kg x10, 32kg x10, 24kg x10, 32kg x10, 24kg x10 - left and right
TGU 24kgx 1/5

09.10

Swing 24kgx10/2, 32kgx10/2, 24kg/10x6
TGU 24kg5x/1
2min curl-ups

09.07

Same as yesterday.

09.06

Swings 24kgx10/4, 32kgx10/2, 24kgx10/4
TGU 24kgx1/5

09.05

Swing 24kgx10/10 - under 5min
TGU 16kgx1, 24kgx1/4 - under 10min

09.04

Swings 24kgx10/10
TGU 16kgx1/5

09.01

Swings 24kgx10/2, 32kgx10, 24kgx10/2, 32kgx10, 24kgx10/4

32kg swings were two-handed

TGU 16kgx1, 24kgx1/3, 16kgx1

08.31

Swings 24kgx10x6 one-handed, 32kgx10x3 2 hands, 24kgx10 1 hand - mixed around
TGU 16kgx2x1, 24kgx2x1, 16kgx2x1

08.30

Same as yesterday

08.29

Swings 24kgx10x10 in under 5min
TGU same as yesterday - in under 10min

08.28

Swings 24kgx10x10 - one arm is the standard for 24kg now
TGU same as yesterday.

08.27

Swings 24kgx10x10 switching hands
TGU 16kgx2x1, 24kgx1, 16kgx2x1
25 curl-ups

08.24

Swings 24kg x10 x8s - one-handed mixed in.
TGU same
10min walk

08.23

Swing 24kg x10r x 7s - mixed in some one-handed.
TGU - same

08.22

Sticking with the standard S&S warm-up, but will no longer log it since its not progressive.
Swings 24kg x10r x6s
TGU - same
10min run

08.21

Got golfer's elbow or some sort of tendonitis in my left lower-inner arm. Probably from getting sloppy with the chin-ups. In the future I'll only do neutral grip and pull-ups. Switching to Simple & Sinister until this heals up.

S&S warm up: 3x5 circuit of prying goblet squats, halos, and bridges.
Swing 24kg x10r x5
Turkish get up 16kg x1r x5s - alternating left and right
Airdyne and curl-ups for 10min

08.16

Neutral grip pull-up 6x5
Shrimps 6x5
Incline one-arm push-up 3x5
Dips BW+10x5/4
Swings 24kgx25/3
Curl-ups 25

08.15

30min jog.

08.14

Neutral grip pull-ups 5x5
Shrimps 5x5
Incline one arm push-ups 3x5
Dips 10x5/3
Swing 32kgx10/3
Curl-ups 25

08.09

Shrimps 7x5reps
Chin-ups 9x5reps, failed 10th
Swing 24kg 4x25reps

08.06

Chin-up 9x5
Incline one arm push up 4x5
Dip 10x5x3
Swing 32 4x10
Knee raise 3x15

08.03

Incline one arm push up 3x5 reps
Dips 10x5x3
Shrimp 6x5
Swing 24kg 3x25
Crunch 60
Rev crunch 50

08.02

30min jog

08.01

Airborne lunge 10x5reps
Chin-ups 8x5reps
Swing 32kg 3x10reps

07.31

30 sit-ups
30min jog
30 sit-ups

07.30

Chin-ups 7x5reps
Incline one arm push-up 5x5
Ring dips 5x5
Swing 24kg 5x20reps

07.26

5min airdyne
Swing 24kg 5-6x20reps - lost count of the sets, meant to do five
5min airdyne
V-ups and flutter kicks
8min or so airdyne

07.25

Incline one arm push-up 5x5reps
Ring dips 4x5reps
Airborne lunge 9x5reps

07.24

30min airdyne, breaks every 6min for ab work.

07.23

Airborne lunge 8x5reps
Chin-ups 8x5reps
Swings 24kg 4x20reps

07.20

Chin-ups 7x5reps
Incline one arm push-ups 4x5reps
Ring dips 4x5reps
Swings 24kg 4x20reps
90sec sit-ups

07.19

35min jog

07.18

Incline one arm push-up 4x5reps
Ring dips 3x5reps
Airborne lunge 7x5reps
Swings 24kg 4x20reps
Lying leg raise 1.5 minutes

Performed sets every 1.5 minutes.

07.17

30min airdyne

07.16

Airborne lunge 6x5reps
Chin-ups 6x5reps
KB Swing 25kg x 3x20reps
3min Airdyne

Armour of War stuff until it stops working

06.01

1min 16kg KB swings (30 something), 3min Airdyne (65 rpm), rest 2min x 3

05.31

C&P 125x5/3
TBDL 280x5/3
Pull-up BWx5/3
Leg raises 2min
Neck harness between sets

05.25

C&P 125x5/3
TBDL 280x5/3
Pull-ups BWx5/3
Neck harness between sets

05.24

Pull-ups, burpees, squat jumps, clapping push-ups descending ladder 5 to 1 then up to 5

05.23

HLR 3
C&P 125x5/3
TBDL 280x5/3
Pull-up BWx5/3
Neck flexation between sets
2min V-ups

05.22

Airdyne 30 on / 30 off x 3, 3min rest x 2

05.21

C&P 105x5/3
TBDL 245x5/3
Pull-ups BWx5/3
2min reverse crunches / crunches

05.18

GC #1
3min burpees(35), 3min rest
2min burpees(22), 2min rest
1min burpees(14)

05.17

C&P 105/5x3
TBDL 245/5x3
Pull-up BW/5x3
Neck extension between sets 2x2min sit-ups
Curls
Jump rope 5min

05.16

2 mile run 18:24

05.15

C&P 105/5x3
TBDL 245/5x3
Pull-up BW/5x3
2min leg raises

05.09

C&P 140/3x4
TBDL 315/3x4
WPU BW+45/3x2, BW+16kg/3
Neck extension between sets
2min reverse crunches and crunches

Recalculated max WPU weight

05.07

C&P 125x5/5
TBDL 280x5/5
Pull-up BW+20x5/5
2min v-ups

05.03

C&P 125x5/5
TBDL 280x5/5
Pull-up BW+20x5/5
2min leg raises
Curls 55#

45min including warm up

04.26

"Fast and Furious"
3 pull-ups, 3/3 16kg swings, 3 clapping push-ups, 3 knee tucks, rest - repeat for 20min

13 rounds total. Increase to 4 reps and us a 24kg next time

04.25

C&P 125x5/4
TBDL 280x5/4
Pull-up BW+20x5/4
2min sit-ups

04.24

40min jog

04.23

C&P 105x5/5
TBDL 245x5/5
Pull-up BWx5/5
Neck harness
Curls
2min reverse crunches and crunches

04.20

ICT 4
5 burpees, 10 lunges, 15 hindu squats, 30-60sec rest x 5
5 pull-ups, 10 power overs, 5 resistance band high pulls x 5

17min or so

04.19

C&P 105x5/5
TBDL 245x5/5
Pull-up BWx5/5
Neck flexation and calves between sets
2min V-ups

04.18

EIT #2
5 burpees, 50m sprint, 5 push-ups, 50m run back, repeat for 15min.

04.17

C&P 105x5/3
TBDL 245x5/3
Pull-up BWx5/3
2min leg raises

04.10

Press 135x5,145x5
TBDL 245x5,255x5
Pull-up BWx5,BW+5x5
Neck wrap between sets
1min reverse crunches, 1min crunches
12 burpees, 24 push-ups, 36 squats, 400m

Do clean and presses instead.

Takes about 3min to make it to the park

04.04

12 ~80m sprints, walk back between.

04.03

C&P 135x1,2,3 140x1,2,3 145x1,2,5
Neutral grip chins sets of 4 between sets
Neck flexation sets of 12 between
TBDL 245x3/6
Dips 6 between TBDL
2min v-up

03.29

TBDL 275x1,2,3 285x1,2,3 295x1,2,3
Pull-ups sets of 5 between
Dips sets of 8 between
C&P 125x3,3,4,3,3
Curls 55 3x10 between
Neck harness 25x13 between everything
2min sit-ups

03.28

10 ~80m sprints, walk back.

03.26

C&P 145x1,2,3 150x1,2,3 155x1,2,2(3)
TBDL 245x5
Dips 8
5 neutral grip chin-ups and 12 neck flexation between all
2min leg raises

Running late today. Reset to 135 on C&P

03.25

1 hour jog.

03.23

TBDL 265x1,2,3 275x1,2,3 285x1,2,3
Pull-ups sets of 4 between TBDL
Dips sets of 7 between TBDL
C&P 125x5, 3x3 4
Kb row 24kgx10/5

03.22

35min Airdyne - 15min easy, 3x2min hard 3min off, 5min cool down.

03.21

38min jog - 3.3 miles.

03.20

C&P 140x1/2/3, 145x1/2/3, 150x1/2/3
TBDL 245x5/3
Dips sets of 6 between TBDL
Neutral grip chins sets of 4 and neck wrap sets of 12 between C&P and TBDL - stay

03.17

1hr jog, 4.8 miles

03.16

TBDL 255x1,2,3, 265x1,2,3, 275x1,2,3
Dips sets of 6 between
Pull-up sets of 3 between
C&P 115x5/3
Curls 55x10/3 between
Neck harness sets of 12 between all
2min v-ups

03.14

3 mile run - 33:24

03.13

C&P 135x1,2,3 140x1,2,3 145x1,2,3
TBDL 245x3/4-5
Dips sets of 5 between TBDL
Neutral grip chins sets of 3 between all
Neck wrap sets of 10 between all
2min reverse crunches / crunches

03.12

Just warm ups and 10min jog.

03.11

TBDL 245x3, 265x1,2,3 x 3, 275x3, 285x3, 295x3, 305x3
Neutral grip chins between - sets of 3
C&P 135x3/3
KB row 24kgx10/3 between C&P
Neck harness sets of 10 between everything

03.09

C&p bar x 20
Fsq 115x3, 125x3, 145x4, 115x5, 115x8
Chins 13 10
Dips 19
Neck Wrap 60 total
Neck Harness 55 total
kB row 24kg 50 total

03.07

45min jog. 32min on the loop

03.06

Snatch bar x 20
Fsq 135x3 155x3 175x8 135x5/2
Chins 13
Dips 19
Wrap 60

02.24

TBDL 295/(1,2,3)x3
C&P 150/(1,2,3)x3
WPU 16kg/(1,2,3)x3
2min V-ups

02.23

45min jog

02.22

TBDL 275/(1,2,3)x3
C&P 145/(1,2,3)x3
WPU BW+30/(1,2,3)x3
Leg raises 2min

02.15

TBDL 275/(1,2,3)x3
C&P 145/(1,2,3)x3
WPU BW+30/(1,2,3)x3

02.14

45min jog.

02.13

TBDL 265/(1,2,3)x3
C&P 140/(1,2,3)x3
WPU BW+25/(1,2,3)x3
Neck work between sets
2min sit-ups

02.09

TBDL 275/(1,2,3)x3
C&P 145/(1,2,3)x3
WPU BW+30/(1,2,3)x3

02.08

45min jog

02.07

TBDL 275/(1,2,3)x2
C&P 145/(1,2,3)x2
WPU BW+30/(1,2,3)x2

02.06

8 x ~80m sprints.

02.05

TBDL 265/(1,2,3)x3
C&P 140/(1,2,3)x3
WPU BW+25/(1,2,3)x3
2min plank

02.01

TBDL 265/(1,2)x3
C&P 140/(1,2)x3
WPU BW+25/(1,2)x3
1min crunches, 1min reverse crunches

01.31

30min run

01.30

TBDL 265/(1,2,3)x3
C&P 135/(1,2,3)x3
WPU BW+20/(1,2,3)x3
2min V-ups

01.26

TBDL 265/4x3
C&P 135/4x3
Pull-up BW/4x3
Dip BW+20/4x3
Leg raises 2min
Airdyne 2min on 3 off x2

01.24

TBDL 265/3x5
C&P 135/3x5
Pull-up BW/3x5
Dip BW+20/3x5

Each exercise done as a circuit every 1:30

2min sit-ups - 49

01.23

50min jog

01.22

A1. C&P 135/4x3
A2. WPU BW+20/4x3

01.19

A1. TBDL 265/3x3
A2. Dips BW+35/3x3
V-ups 2:30 30 reps or so
Burpees 2:30 29 reps

Forgot to log a workout that had TBDL 255/5x5 and Dips with 30 for 5x5

01.18

45min jog

01.17

A1. C&P 135/4x4
A2. WPU BW+20/4x4
2:30 leg raises 56
~800m run 3:50 or so

01.13

45min jog.

01.15

A1. C&P 135/4x3
A2. Pull-up BW+20/4x3
Neck harness between
2:30 of reverse crunches then crunches
1min on 2min off airdyne x 2

01.12

A1. TBDL 255/5x3
A2. Dips BW+30/5x3
V-ups for 2:30
Burpees for 2:30 - 30 total

01.11

A1. C&P 135/3x5
A2. Pull-up BW+20/3x5

01.07

A1. TBDL 255/3x5
A2. Dips 30/3x5
Neck harness between sets
55 leg raises in 2:30
2x1min max effort airdyne, 2min between

01.05

50min jog

01.04

A1. Clean and press 135/3x3
A2. Pull-up BW+20/3x3
Neck wrap between sets.

Overslept a bit.

01.03

45min jog.

01.02

A1. TBDL 255/3x5
A2. Dips 30/3x5
Neck harness between sets
45 sit-ups in 2:30
800m run 4min