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