08.31

A1. Bent row 155/5x3
A2. Dips 190/5x3
A3. Abs/neck
B1. Pistols 3x4
B2. Abs/neck
GC 1 x2
Burpees: 3min on, 3min off, 2min on, 2min off, 1min on, 1min off, repeat

08.28

A1. Jumps 3x3
A2. TBDL 300/5x3
A3. Neck/abs
B1. Pull-ups 3x5
B2. Press 115/5x3
B3. Neck/abs
HIC 24 x 3
1min each : 16kg OAS, burpees, shadow box, rest

08.27

A1. Bent row 200/3x3
A2. Dips 245(BW+65)/3x3
A3. Abs/neck
B1. Pistols 3x5
B2. Abs/neck

08.26

A1. Jumps 3x3
A2. TBDL 300/5x3
A3. Abs/neck
B1. Pull-ups 3x5
B2. Press 115/5x3
B3. Abs/neck
HIC7 BOO
30 16kg swings, 800m run, 2-3min rest x 3
Some grip stuff

08.24

A1. Bent row 200/3x3
A2. Dips 245(BW+65)/3x3
A3. Abs/neck
B1. Pistols 3x5
B2. Abs/neck

08.23

A1. Jumps 3x4
A2. TBDL 385/3x3
A3. Abs/neck
B1. Pull-ups 3x6
B2. Press 150/3x3
B3. Abs/neck

08.22

Rope, airdyne, elliptical circuit x 30 - 30min or so

08.21

A1. Bent row 200/3x3
A2. Dips 245(BW+65)/3x3
A3. Abs/neck
B1. Pistols 3x5
B2. Abs/neck
10min easy airdyne

08.20

A1. Jumps 3x4
A2. TBDL 385/3x3
A3. Abs/neck
B1. Pull-ups 3x6
B2. Press 150/3x3
B3. Abs/neck
Easy airdyne for 10min

08.18

Hill sprints x 6

08.17

A1. Bent row 175/5x3
A2. Dips BW+35/5x3
A3. Abs/Neck
B1. Pistols 3x5
B2. Abs/Neck

08.16

A1. Jumps 3x3
A2. TBDL 340/5x3
A3. Abs/Neck
B1. Pull-ups 3x6
B2. Press 135/5x3
B3. Abs/Neck
HIC 14 Meat Eater 2
5/5 24kg swings, 10 burpees, 1min rest x 5

08.14

1:10 jog

08.13

A1. Bent-row 175/5x3
A2. Dips 215/5x3
A3. Neck/Abs
B1. Pistols 3x5
B2. Neck/Abs
GC 10:
1min burpees, 2min rope x 4
- Only getting 12 burpees in a minute

08.12

A1. Jumps 3x3
A2. TBDL 340/5x3
A3. Neck/Abs
B1. Pull-ups 3x6
B2. Press 135/5x3
B3. Neck/Abs

10min run - 8:30 pace

08.11

Jog 1:12

08.10

A1. Bent Row 155/5x3
A2. Dips BW+10/5x3
A3. Abs/Neck
B1. Pistols BW/4x3
B2. Abs/Neck

GC5:
30sec dips, 90sec rest, 30sec push-ups, 90sec rest x 3
5 neutral grips pull-ups, 10 burpees x 3
48min

08.09

A1. 3x2 jumps
A2. TBDL 300/5x3
A3. Abs/neck
B1. Pull-ups/6x3
B2. Press 115/5x3
B2. Abs/neck

Fobbit intervals HIC 9
24kg OAS 7l/7r followed by jump rope every 3min x 8
58min or so

08.07

30 8 count bodybuilders
A1. Bent row 170/5, 155/5x2
A2. Dips 220/5, 215/5x2
A3. Curl-ups / Neck
B1. Pistols 5, 2x4
B2. HRL 3x5
B3. Neck
Anaerobic capacity:
Jog 4min, sprint 1:30 x 2
Jog 4min, sprint 30 x 2
- About an hour or so

08.06

30 bodybuilders
Giant set 1 - 3 sets:
2 hurdle jumps TBDL 300x5
Abs or neck
Giant set 2 x 3:
Pull-ups 9,8,6
Press 115x5
Abs/neck/grip

08.04

Bent row 95x5, 135x3, 185x1, 225x1, 245x2
Dips BWx5, 16kgx3, 24kgx2, 32kgx1, 90#x1
Pistols 8/8

08.02

TBDL 245x3, 295x2, 335x1, 385x1, 435x1(PR)
Press 95x5, 115x3, 135x1, 155x1, 170x1
Pull-ups 13