01.30

JM, Foundation training, 15min yoga

01.29

Circuit: 30 of each, 30-90sec between exercises, 2min between rounds x 2
Ring rows, Squats, Push-ups, Reverse Lunge, Crunches/Leg Raise, 24kg swings

01.28

44min jog/walk - HR between 120 and 150.

01.27

40min jog

01.26

Circuit: 30 of each, 30-90sec between exercises, 2min between rounds x 3
Ring rows, Squats, Push-ups, Reverse Lunge, Crunches/Leg Raise, 24kg swings

01.24

Jog ~40min

Back is feeling pretty good.

01.23

Circuit: 30-120sec between exercises, 120sec between series
Ring rows x 20
Squats x 20
Push-ups x 20
Reverse lungs x 20
Crunches, alternated with leg raises x 20
24kg swings x 20
x2

01.22

40min elliptical.
Tried some jogging this morning and it did not feel good.

01.21

35min elliptical.

01.20

Circuit: 30-120sec between exercises, 120sec between series
Ring rows x 20
Squats x 20
Push-ups x 20
Reverse lungs x 20
Crunches, alternated with leg raises x 20
24kg swings x 20
x3

01.17

Warmed up and tweaked my back initially lowering the working weight of the TBDL. Felt like a pop at the top of the sacrum. Not totally sure what happened back remains tight. Need to concentrate on lowering as much as raising the bar. Dropping the bar maybe an option. In any case, going to a base building block earlier than expected.

01.16

HIC11
30sec hard run, 30sec off x 3, 3min rest x 4

01.15

TBDL 290/5x4
Press 125/5x4
WPU 190/5x4
Neck, abs, calves, curls
Jog around the block with the dog

01.14

HIC5
2min hard effort run, 4min walk x 4

01.13

TBDL 290/5x4
Press 125/5x4
WPU 190/5x4

01.11

GC4
60 pull-ups(cheating), 25cal airdyne
60 push-ups, 25cal airdyne
60 24kg swings, 25cal airdyne

01.10

TBDL 290/5x4
Press 125/5x4
WPU 190/5x4

01.09

Easy 30min jog.

01.08

TBDL 345/3x4
Press 150/3x4
WPU 245/3x4

Presses were sticky and pull-ups were barely.

01.07

Jump rope, pause for JM every 2min
15min flexibility yoga

01.06

TBDL 345/3x4
Press 150/3x4
WPU 245/3x4

01.02

TBDL 345/3x4
Press 150/3x4
WPU 245/3x4

01.01

6 mile run