12.31

TBDL 310/5x4
Press 130/5x4
Pull-ups 200/5x4
Neck, abs, calves, curls

12.30

GC3
30sec each, 4x through:

Burpees

Dips

Burpees

Squats

Burpees

24kg swings

1min rest

12.28

TBDL 310/5x4
Press 130/5x4
Pull-ups 200/5x4
Neck, abs, calves, curls

12.27

HIC 14 Meat Eater 2
10 24kg swings, 10 burpees, 1min rest
10 rounds - 19:12

Went through at a steady pace. Ease into 32kg swings

12.25

TBDL 310/5x4
Press 130/5x4
Pull-ups 200/5x4
Neck, abs, calves, curls

12.24

HIC 9 Fobbit intervals
2min rope, 10 32kg swings x 10

12.23

TBDL 270/5x4
Press 115/5x4
Pull-up BW/5x4
Neck, abs, curls and calves

12.22

4.9 mile jog

12.21

TBDL 270/5x4
Press 115/5x4
Pull-up BW/5x4

12.20

GC2
Descending sets from 10 to 1 of:
Ring rows
Burpees
Squat jumps
Clapping push-ups

12.18

TBDL 270/5x4
Press 115/5x4
Pull-up BW/5x4
Neck, abs, calves, curls

12.17

Alternating rope and airdyne for 30min ~ 140hr

12.16

TBDL 365/2x4
Press 155/2x4
WPU 235(BW+24kg)/2x4

End of cycle

12.14

TBDL 365/2x4
Press 155/2x4
WPU 235/2x4 (BW+24kg)

12.13

HIC 11 Oxygen debt 101 - Easy week
30sec run / 30sec walk x 3, rest 3min x 3

12.12

TBDL 365/2x4
Press 155/2x4
WPU 235/2x4 (BW+24kg)

12.11

30min elliptical

12.10

TBDL 325x3/4
Press 135x3/4
Pull-up 210x3/4
Neck, abs, calves, curls

12.09

GC1
3min burpees, 3min rest, 2min burpess, 2min rest, 1min burpees, 1min rest x 2

12.07

TBDL 325x3/4
Press 135x3/4
Pull-up 210x3/4
Neck, abs, calves, curls

12.06

50min jog.

12.05

TBDL 325x3/4
Press 135x3/4
Pull-up 210x3/4

12.04

Devil's Trinity HIC 24
1min 16kg swing, 1min burpees, 1min shadow boxing, 1min rest x 5

Do all 1 arm swings next time

12.03

TBDL 285x5/4
Press 120x5/4
Pull-up 185x5/4
Neck, abs, calves, curls

12.02

HIC 9 Fobbit Intervals
Jump rope 2min, 20 24kg swings x 8

Move to 10 32kg swings

11.30

TBDL 285x5/4
Press 120x5/4
Pull-up 185x5/4
Neck, abs, calves, curls

11.28

GC 9?
3 pull-ups, 5 burpees, 10 squats - 8x in 10min
15 sec max effort airdyne, 1min rest x 5 or 6

First part is max circuits in 10min

Second is a replacement for 100m sprints

11.27

TBDL 285x5/4
Press 120x5/4
Pull-up 185x5/4
Neck, abs, calves, curls

11.26

BOO HIC 7
30 24kg swings, 50 cal airdyne, 2-3min rest x 3

11.25

TBDL 345x3/4
Press 145x3/4
Pull-up 220x3/4
Neck, abs, calves, curls

11.24

30min jog - easy week

11.23

TBDL 345x3/4
Press 145x3/4
Pull-up 220x3/4
Neck, abs, calves, curls

11.22

Meat eater 2 HIC 14 - easy week
5 rounds, 10 24kg swings, 10 burpees, 1min rest

11.21

TBDL 345x3/4
Press 145x3/4
Pull-up 220x3/4
Neck, abs, calves, curls

11.19

TBDL 305x5/4
Press 125x5/4
Pull-up 195x5/4
Neck, abs, calves, curls

11.18

Joint mobility
Fondation exercises
15min flexibility yoga

11.17

53min jog.

11.16

TBDL 305x5/5
Press 125x5/5
Pull-up 195x5/5
Neck, abs, calves, curls

11.15

GC 3
Burpees 30sec
Dips 30sec
Burpees 30sec
Squats 30sec
Burpess 30sec
Plank 30sec
Rest 1min
x 4

Eeking out 7-6 burpees, and dips per round. Go for five rounds next time.

11.14

TBDL 305x5/3
Press 125x5/3
Pull-up 195x5/3

11.13

Oxygen debt 101 - HIC 11
Run 30 sec, Walk 30 x 3, 3min rest, repeat 4x

11.12

TBDL 265x5/4
Press 115x5/4
Pull-up BWx5/4

11.11

50min jog

11.09

TBDL 265x5/4
Press 115x5/4
Pull-ups BWx5/4
Neck, abs, curls, calves

11.08

BOO, HIC 7
30 24kg KB swings, 50cal Airdyne, 2-3min rest x 4
23min

11.07

TBDL 265x5/4
Press 115x5/4
Pull-ups BWx5/4
Neck, abs, calves, curls circuit

Back to the normal template. Structure is good.

11.06

Joint mobility, foundation exercises, stretching.
11/3 made me sore

11.05

TBDL 345/3x5
Press 145/2(3), 145/3, 145/2(3), 145/2x2
WPU BW+35/3x5

11.04

GC2:
10,9,8...2,1 pull-ups, burpees, squat jumps, clapping push-ups
22:19

11.02

TBDL 325x3/8
Press 135x3/8
Pull-up BW+25x3/8

11.01

Joint Mobility and Foundation exercises

10.31

TBDL 325x3/4
Press 135x3/4
Pull-up BW+25x3/4

10.30

HIC 7, BOO
1min (30) 24kg swings
3min airdyne (50cal)
3min rest
x 3
Neck and abs to finish.

10.29

HIC 20, Anaerobic capacity:
4min jog, 90sec sprint x 2
2min jog, 30sec sprint x 2
Jog home
20 plank push-ups

10.28

TBDL 305x5/5
Press 125x5/5
Pull-ups BW+15/5x5

10.26

GC 10
Airdyne @50rpm 2min, 15 burpees x 4

14min or so, increase burpees

Neck, abs, curls, calves circuit.

10.25

TBDL 305x5/6
Press 125x5/6
Pull-ups BW+15/5x6

10.23

50min jog.

10.22

TBDL 305x5/4
Press 125x5/4
Pull-ups BW+15/5x4
Neck, abs, curls, calves circuit - Considering moving this to shorter HIC days and getting more lift volume in instead.

10.21

Joint mobility and Foundation exercises.

10.20

TBDL 285x5/3
Press 120x5/3
Pull-ups BWx5/3

10.18

Fobbit intervals:
20 24kg swings, 2min rope x 8

10.17

TBDL 285/5x5
Press 120/5x5
Pull-ups BW/5x5
Neck, abs, calves curls circuit

50min or so

10.16

Joint mobility and foundation exercises

10.15

Buffalo Laps:
10 burpees, 40cal airdyne, 10 24kg swings, 1min rest x 4

Should be using 25cal on air dyne - or .7 miles upon further review

10.14

Need some flexibility right now. Going to Operator I/A template: TBDL 285/5x5
Press 120/5x5
Pull-ups BW/5x5
Neck, abs, calves curls circuit to finish up.

10.10

Joint mobility and foundation exercises.

10.09

2 circuits of 40reps:
Ring row, squats, push-ups, lunges, crunch/lying leg raise, 24kg swing

30-120sec between exercises, 2min between series.

First set unbroken, second set upper-body broken sets

10.08

55min of elliptical, airdyne, jump rope.

10.07

47min jog. Should have been 50min.

10.05

3 circuits of 40reps:
Ring row, squats, push-ups, lunges, crunch/lying leg raise, 24kg swing

30-120sec between exercises, 2min between series.

First set unbroken, second set upper-body broken sets, third set shit show.

10.04

Jog, 47min.

10.03

Foundation basic exercises
Joint mobility
Walk

10.02

2 circuits of 30reps:
Ring row, squats, push-ups, lunges, crunch/lying leg raise, 24kg swing

30-120sec between exercises, 2min between series.

All unbroken sets

10.01

46min jog

09.30

40min elliptical.

09.29

3 circuits of 30reps:
Ring row, squats, push-ups, lunges, crunch/lying leg raise, 24kg swing

30-120sec between exercises, 2min between series.

All unbroken sets

09.28

50min jog.

09.27

Foundation exercises
Maxwell daily dozen
Yoga 15min

09.26

2 circuits of 20reps:
Ring row, squats, push-ups, lunges, crunch/lying leg raise, 24kg swing

30-120sec between exercises, 2min between series.

24kg swings felt good. Back still not quite right upon waking.

09.25

Foundation exercises
30min jog

09.24

Foundation exercises
40min elliptical

09.23

Base building to rest the back.
3 circuits of 20reps:
Ring row, squats, push-ups, lunges, crunch/rev. crunch, 16kg swing

30-120sec between exercises, 2min between series.

09.22

Foundation exercises and walk

09.20

Foundation exercises.

09.19

Foundation exercises, JM, and walking to loosen up the back. Right side over the kidney is sore and felt tricky in the morning.

09.18

TBDL 295/5x3
Press 125/5x3
WCU BW+10/5x3

Tweaked my back. I think I got sloppy lowering the presses.

09.17

GC&
50 burpees, 50 squats, 50 diamond push-ups, 1 mile airdyne, 13:30

Do another round next time

09.16

TBDL 295/5x4
Press 125/5x4
WCU BW+10/5x4
Neck, arms, abs

09.14

50min jog - 4.4 miles

09.13

TBDL 355/3x4
Press 150/3x4
WCU BW+50/3x4

09.12

Joint mobility
Foundation training
1.5 mile jog

09.11

TBDL 355/3x4
Press 150/3x4 - easier
WCU BW+50/3x4 - easier

09.10

Joint mobility
Foundation exercises
Walk

09.09

TBDL 355/3x4
Press 150/3x4 - hard
WCU BW+50/3x4 - hard

09.06

Outdoor power intverals
2min run, 4min walk x 4

09.05

TBDL 315/5x4
Press 135/5x4
WCU BW+20/5x4
Neck, curls, abs

09.04

Joint mobility, foundation exercises, short walk (sick).

09.03

TBDL 315/5x4
Press 135/5x4
WCU BW+20/5x4

08.31

GC 5
30sec dips, 90sec rest, 30sec push-ups, 90sec rest x 3
2min rest
5 pull-ups, 10 burpees x 3

08.30

TBDL 315/5x4
Press 135/5x4
WCU BW+20/5x4
Abs, arms, and neck

08.29

44min jog - usual route.

08.28

TBDL 275/5x4
Press 115/5x4
WCU BW/5x4
Abs, arms, and neck

08.27

HIC 20 Anaerobic capacity:
Airdyne
4min @ 55rpm, 1.5min @ 70 x 2
2min @ 55rpm, 30sec @ 75 x 2
25 plank to push-up

08.26

TBDL 275/5x4
Press 115/5x4
WCU BW/5x4
Abs and neck

08.23

BOO 2:
5 burpees
25cal airdyne
5 burpees
25cal max effort airdyne
2-3min rest

10min or so

08.22

New Operator cycle, maxes: 395 TBDL, 165 press, 255 WCU
TBDL 275/5x4
Press 115/5x4
WCU BW/5x4
Abs and neck

08.21

GC4:
50 pull-ups
25cal airdyne
50 push-ups
25cal airdyne
50 16kg swings
25cal airdyne

16:15

08.20

TBDL 385/2x3, 385x1
Press 155/2x4
WCU BW+24kg/2x4

Last two sets of TBDLs were slow. Stick to planned weights next time.

08.19

Mobility and 20min elliptical

08.18

TBDL 385/2x4
Press 155/2x4
WCU BW+24kg/2x4

08.17

40min jog

08.16

TBDL 385/2x4
Press 155/2x4
WCU BW+24kg/2x4

365 is the scheduled weight for the cycle, based on 385 max

Felt much stronger than a 4/23-ish. Maybe due to a week off, heavier bodyweight, or mid-day instead of morning workout

08.09

TBDL 325/3x4
Press 135/3x4
WCU BW+16kg/3x4
Neck, abs, and arms

08.08

Devil's Trinity:
1min 16kg swings, burpees, shadow box, and rest x 4 sets.

08.07

TBDL 325/3x4
Press 135/3x4
WCU BW+16kg/3x4
Neck, abs, and arms

08.06

43.5 min jog.

08.05

TBDL 325/3x4
Press 135/3x4
WCU BW+16kg/3x4
Neck and abs

08.03

GC 3
30sec burps, 30sec dips, 30sec burps, 30sec squats, 30sec burps, 30sec swing, rest 1min x 3 rounds

Dips seem too slow mixed in with burpees.

08.02

TBDL 285/5x4
Press 125/5x4
WCU BW+10/5x4
Neck, curls, abs

08.01

1.44 mile run, 12:10.

07.31

TBDL 285/5x4
Press 125/5x4
WCU BW+10/5x4
Neck, curls, abs

07.30

HIC 22 - Buffalo Laps
10 Burpees, 50 cal airdyne, 10 24kg swings, rest 45-60sec x 4
12.5 minutes.

07.29

TBDL 285/5x4
Press 125/5x4
WCU BW+10/5x4
Neck, curls, abs

07.26

TBDL 345/3x4
Press 145/3x4
WCU BW+45/3x4
Neck, curls, abs

07.25

Easy elliptical, jump rope, airdyne mash-up for 30min.

07.24

TBDL 345/3x4
Press 145/3x4
WCU BW+45/3x4
Neck, curls, abs

07.23

45min jog, usual route.

07.22

TBDL 345/3x4
Press 145/3x4
WCU BW+45/3x4
Neck, curls, abs

07.19

TBDL 305/5 reps x 4 sets
Press 125/5x4
WCU BW+20/5x4
Abs, curls and neck

07.18

GC2:
Descending ladder 8 to 1:
Pull-ups, Burpees, Tuck Jumps, Clapping Push-ups
15min or so

07.17

TBDL 305/5 reps x 4 sets
Press 125/5x4
WCU BW+20/5x4
Abs, curls and neck

07.16

Meat Eater 2
10 24kg swings, 10 burpees, 1min rest x 10

07.15

TBDL 305/5 reps x 4 sets
Press 125/5x4
WCU BW+20/5x4

07.12

TBDL 275/5 reps x 4 sets
Press 115/5x4
WCU BW/5x4
Neck, abs, and curls

07.11

Fobbit Intervals
2min rope, 20 24kg swings x 8

07.10

TBDL 275/5 reps x 4 sets
Press 115/5x4
WCU BW/5x4
Neck, abs, and curls

07.09

GC1
3min burpees, 3min off, 2min burpees, 2min off, 1min burpees, 1min off.
36, 24, 14, 28, 19, 12 - 132 total

07.08

TBDL 275/5 reps x 4 sets
Press 115/5x4
WCU BW/5x4
Neck, abs, and curls

07.05

Oxygen debt 101
Airdyne 30sec on/off x 3, 3min rest x 4 @ 80+rpm

Raised the seat, making it feel easier

07.04

Circuit x 2: 30-120sec between exercises, 2min between series, 60 reps each:
Ring rows, lunges, push-ups, squats, crunch / reverse crunch, 16kg swings.

Need a more difficult ab exercise and go to 24kg for swings next cycle.

07.03

45min jog, the usual.

07.02

Circuit x 3: 30-120sec between exercises, 2min between series, 55 reps each:
Ring rows, lunges, push-ups, squats, crunch / reverse crunch, 16kg swings.

Smoker 52min.

06.29

50min combined elliptical, airdyne, jumprope

06.27

Circuit x 3: 30-120sec between exercises, 2min between series, 50 reps each:
Ring rows, lunges, push-ups, squats, crunch / reverse crunch, 16kg swings

06.26

Indoor power intervals
5 x 2min airdyne@73rpm, 4min rest

06.22

Circuit x 2: 30-120sec between exercises, 2min between series, 50 reps each:
Ring rows, lunges, push-ups, squats, crunch / reverse crunch, 16kg swings

06.21

45min elliptical

06.20

Circuit x 3, 30-120sec between exercises, 2min between circuits

Ring rows - mid chest height x 45

Reverse lunges x 45

Push-ups x 45

Squats x 45

Crunch / Reverse crunch x 45

16kg Swings x 45

06.19

45min jog - usual route.

06.17

Circuit x 3, 30-120sec between exercises, 2min between circuits

Ring rows - mid chest height x 45

Reverse lunges x 45

Push-ups x 45

Squats x 45

Crunch / Reverse crunch x 45

16kg Swings x 45

06.15

Oxygen debt 101
Airdyne 30sec on/off x 3, 3min rest x 4 @ 77+rpm

06.14

Circuit x 2, 30-120sec between exercises, 2min between circuits

Ring rows - mid chest height x 40

Reverse lunges x 40

Push-ups x 40

Squats x 40

Crunch / Reverse crunch x 40

16kg Swings x 40

06.13

45min jog - the usual route.

06.12

Circuit x 3, 30-120sec between exercises, 2min between circuits

Ring rows - mid chest height x 35

Reverse lunges x 35

Push-ups x 35

Squats x 35

Crunch / Reverse crunch x 35

16kg Swings x 35

06.11

45min jog.

06.10

Circuit x 3, 30-120sec between exercises, 2min between circuits

Ring rows - mid chest height x 20

Reverse lunges x 20

Push-ups x 20

Squats x 20

Crunch / Reverse crunch x 20

16kg Swings x 20

06.07

Indoor power intervals
5 x 2min airdyne@72rpm, 4min rest

06.06

45min jog

06.05

TBDL 335/3x5
Press 135/3x5
WCU BW+40/3x5
Neck, abs, curls

06.04

47min jog

06.01

TBDL 335/3x5
Press 135/3x5
WCU BW+40/3x5

05.31

Oxygen Debt 101
Airdyne 30sec on/off x 3, 3min rest x 4 @ 75rpm

Increase to 77rpm

05.30

35min elliptical.

05.29

TBDL 305/5x5
Press 125/5x5
WCU BW+10/5x5

05.28

A little longer than normal run.

05.26

TBDL 305/5x5
Press 125/5x5
WCU BW+10/5x5
Neck, abs, arms

05.24

The usual jog.

05.23

43min jog, same route.

05.22

TBDL 285/5x5
Press 115/5x5
Neutral grip pull-ups BW/5x5
Neck, curls, abs

05.21

43min jog - usual route.

05.20

44min run - usual route.

05.19

TBDL 285/5x5
Press 115/5x5
Neutral grip pull-ups BW/5x5
Neck, curls, abs

05.16

TBDL 335/3x5
Press 135/3x5
WPU BW+40/3x5
Abs and curls - neck is much better

05.15

45min jog - same route as yesterday.

05.14

45min jog.

05.13

TBDL 335/3x5
Press 135/3x5
WPU BW+40/3x5

Slept wrong and got a weird kink in my neck making DL's suck

05.10

45min jog, jog/walk longer hills.

05.09

30min elliptical

05.08

TBDL 305/5x5
Press 125/5x5
WCU BW+10/5x5
Neck, abs, curls

05.07

35min jog

05.06

40min elliptical

05.05

TBDL 305/5x5
Press 125/5x5
WCU BW+10/5x5
Neck, abs, curls

05.04

5min jump rope, 30min elliptical, 5min rope.

05.02

37min jog.

05.01

TBDL 285/5x5
Press 115/5x5
Neutral grip pull-ups BW/5x5
Neck, curls, abs

04.30

35min jog

04.28

TBDL 285x5/4
Press 115x5/4
Neutral grip pull-up BWx5/4
Neck, abs, curls

New cycle - 2 strength, 3-4 LSS cardio for a few weeks

04.26

30min elliptical.

04.25

TBDL 345x2x3
Press 155x1x3
Neutral grip chins BW+55x1x3
Neck and abs

End of operator cycle / black conditioning.

04.23

30min jog

04.22

TBDL 345x2x3
Press 155x1x3
Neutral grip chins BW+55x1x3
Neck and abs

04.20

Oxygen debt 101 - easy week

Airdyne 30sec @70rpm

Rest 30sec

Repeat 3 times, rest 3min, then repeat 3 more times

75rpm minimum seems about right for a regular session.
Neck and abs

04.19

TBDL 345x2x3
Press 155x1x3
Neutral grip chin-up BW+55x1x3

04.17

TBDL 315x3x3
Press 135x3x3
Neutral grip chin-up BW+16kg
Neck and abs

04.16

BOO 2
Circuit x 3

5 burpees

3min airdyne @ 60rpm

5 burpees

1:30 airdyne @ 65rpm

3min rest

04.15

TBDL 315x3x3
Press 135x3x3
Neutral grip chin-up BW+16kg
Neck and abs

04.11

TBDL 315x3x3
Press 135x3x3
Neutral grip chin-up BW+16kg
Neck and abs

04.10

GC3
Circuit x 3

Burpees 30sec

Dips 30sec

Burpees 30sec

Squats 30sec

Burpees 30sec

Swings 16kg 30sec

1 min rest

04.09

TBDL 275x5x3
Press 115x5x3
Neutral grip chins BWx5x3
Neck and abs

04.08

30min elliptical

04.07

TBDL 275x5x3
Press 115x5x3
Neutral grip chins BWx5x3
Neck and abs

04.05

Getting over a URI
TBDL 275x5x3
Press 115x5x3
Neutral grip chins BWx5x3

03.26

Oxygen debt 101

30sec on / 30sec off airdyne @75rpm x 3

3min rest

x3

Neck and abs
Foundation basic

03.25

TBDL 335x3x3
Press 140x3x3
WCU BW+40x3x3

03.22

TBDL 335x3x3
Press 140x3x3
WCU BW+40x3x3
Abs and neck
Foundation training basic

03.21

Got a lingering cold so went with an easy one:
Fobbit intervals
2min rope, 20 16kg swings x 8 - 20min or so
Move up to 24kg next time.

03.20

TBDL 335x3x3
Press 140x3x3
WCU BW+40x3x3
Abs and neck

03.15

TBDL 290x5x3
Press 125x5x3
WCU BW+15x5x3
Abs and neck

Back is still relatively good

03.14

GC #2
Pull-ups, burpees, squat jump, clapping push-ups
x 6,5,4,3,2,1 in 9:30
Foundation basic

03.13

TBDL 290x5x3
Press 125x5x3
WCU BW+15x5x3
Abs and neck

Back felt good the rest of the day after working out

03.12

45min jog.
Back feels tweaked again when I woke up. Going to add in foundation training and keep everything the same. Previous recovery time was 12 days when I look back at the end of last year.

03.11

TBDL 290x5x3
Press 125x5x3
WCU BW+15x5x3
Abs and neck

03.10

Indoor power interval
Airdyne 2min (70rpm) on 4min off x 4

03.08

TBDL 255/5x3
Press 110/5x3
Neutral grip chin-up BW/5x3
Neck and abs

03.06

Meat eater 2
10 16kg swings, 10 burpees, 1min rest x 5 or 6

03.05

TBDL 255/5x3
Press 110/5x3
Neutral grip chin-up BW/5x3
Neck and abs

03.04

GC #1
3min burpees (34), 3min rest, 2min burpees (22), 2min rest, 1min burpees (14)

03.02

TBDL 255/5x3
Press 110/5x3
Neutral grip chin-up BW/5x3
Neck and abs

02.28

45min elliptical

02.27

Airdyne - 2min hard, 4min easy x 5

Rpm's between 65 and 70

Neck and ab work

02.26

TBDL 295x5x3
Press 120x5x3
Neutral grip chin-ups BW+20x5x3

02.25

40min slow and low jog

02.22

TBDL 285x5x3
Press 115x5x3
Neutral grip chin-up BW+15x5x3

02.20

1.3 mile run ~ 12min.

02.19

TBDL 275x5x3
Press 110x5x3
Neutral grip chin-up 10x5x3
Neck and abs

02.18

2min rope, 30sec 16kg swings, repeat for 20min.

02.15

TBDL 265x5x3
Press 105x5x3
Neutral grip chin-up 10x5x3
Neck and abs

02.14

45min elliptical

02.13

Circuit x 3

5 burpees

3min airdyne @ 60rpm

5 burpees

90sec aidyne @ 65rpm

3min rest

02.12

TBDL 255x5x3
Press 100x5x3
Neutral grip chin-up 3x5

02.11

Circuit x 3:

1min 16kg swings (35)

3min airdyne (65 rpm)

3min rest
Neck and abs

02.08

3min jump rope
HLR x 3
TBDL 245x5x3
Press 95x5x3
Neutral grip chin-up 3x5

Slow circuit, 1-2min between sets

Neck and 2x10 curl-ups
3min jump rope

02.07

50min jog.

02.06

Circuit x 2

Ring rows x 50

Reverse lunges x 50

Push-ups x 50

Squats x 50

Crunches / Reverse crunches x 50

Swings 16kg x 50
30-120sec between exercises, 2min between circuits.

02.05

50min elliptical

02.04

1hr elliptical.

02.02

Circuit x 3

Ring rows x 50

Reverse lunges x 50

Push-ups x 50

Squats x 50

Crunches / Reverse crunches x 50

Swings 16kg x 50
30-120sec between exercises, 2min between circuits.

01.29

1hr jog.

01.28

Circuit x 1

Ring rows x 50

Reverse lunges x 50

Push-ups x 50

Squats x 50

Crunches / Reverse crunches x 50

Swings 16kg x 50
30-120sec between exercises, 2min between circuits.

01.26

60min elliptical

01.25

60min elliptical

01.24

Circuit x 1

Ring rows x 50

Reverse lunges x 50

Push-ups x 50

Squats x 50

Crunches / Reverse crunches x 50

Swings 16kg x 50
30-120sec between exercises, 2min between circuits.
Neck harness and rolls

01.23

60min elliptical

01.22

60min elliptical

01.19

40min jog, cut short.

01.17

Circuit x 2

Ring rows x 40

Reverse lunges x 40

Push-ups x 40

Squats x 40

Crunches / Reverse crunches x40

Swings 16kg x 40 30-120sec between exercises, 2min between circuits.
Neck harness and rolls

01.16

50min elliptical.

01.15

50min jog.

01.14

Circuit x 3

Ring rows x 40

Reverse lunges x 40

Push-ups x 40

Squats x 40

Crunches / Reverse crunches x40

Swings 16kg x 40 30-120sec between exercises, 2min between circuits.
Neck harness and rolls

01.12

60min elliptical.

01.11

20min jog, had to cut it short
Foundation training, basic sequence

01.10

Circuit x 2

Ring rows x 30

Reverse lunges x 30

Push-ups x 30

Squats x 30

Crunches / Reverse crunches x 30

Swings 16kg x 30 30-120sec between exercises, 2min between circuits.
Neck harness and rolls

01.09

45min jog.

01.08

40min jog.

01.07

Circuit x 3

Ring rows x 30

Reverse lunges x 30

Push-ups x 30

Squats x 30

Crunches / Reverse crunches x 30

Swings 16kg x 30 30-120sec between exercises, 2min between circuits.
Neck harness and rolls

01.05

35min jog.

01.04

Circuit x 2

Ring rows x 20

Reverse lunges x 20

Push-ups x 20

Squats x 20

Crunches / Reverse crunches x 20

Swings 16kg x 20 30-120sec between exercises, 2min between circuits.
30min elliptical, 131 AHR.
Neck harness and rolls

01.02

30min Jog

01.01

Foundation training, Basic.
Circuit x 3

Ring rows x 20

Reverse lunges x 20

Push-ups x 20

Squats x 20

Crunches / Reverse crunches x 20

Swings 16kg x 20
30-120sec between exercises, 2min between circuits.
Back is feeling back to normal so added in light swings.