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