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.