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