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