Tuesday, September 29, 2020

09.29

A1. Jumps 3x3
A2. TBDL 345/5x3
A3. Abs/neck
B1. Pull-ups 3x7
B2. Press 135/5x3
B3. Abs/neck

Power intervals: 2min hard run, 4min off x 3
  • Been feeling flat this week and sluggish when lifting
  • 09.28

    1 hour jog.

    Monday, September 28, 2020

    09.27

    A1. Bent row 175/5x3
    A2. Dips BW+35/5x3
    A3. Neck/Abs
    B1. Pistols 3x6
    B2. Neck/Abs

    Friday, September 25, 2020

    09.25

    A1. Jumps 3x3
    A2. TBDL 345/5x3
    A3. Neck/Abs
    B1. Pull-ups 3x7
    B2. Press 135/5x3
    B3. Neck/Abs

    GC 10
    Jump rope 2min, 15 burpees x 4

    Thursday, September 24, 2020

    09.24

    10 hill sprints - sprints around 30sec, walk down and rest 1min.

    09.23

    A1. Bent row 155/5x3
    A2. Dips BW+10/5x3
    A3. Neck/Abs
    B1. Pistols 3x5
    B2. Neck/Abs

    GC 5
    Three series each: A1. 30sec dips 10-12
    A2. rest 90sec
    A3. 30sec push-ups 20-24
    A4. rest 90
    B1. 5 pull-ups
    B2. 10 burpees

    Tuesday, September 22, 2020

    09.22

    A1. Jumps 3x3
    A2. TBDL 300/5x3
    A3. Neck/abs
    B1. Pull-ups 3x6
    B2. Press 115/5x3
    B3. Neck/abs
    Some 30sec sprints and hill sprints. Hill sprints should be my fair weather go to.

    Monday, September 21, 2020

    09.21

    1:12 jog

    09.20

    A1. Bent row 155/5x3
    A2. Dips BW+10/5x3
    A3. Neck/Abs
    B1. Pistols 3x5
    B2. Neck/Abs

    09.18

    A1. Jumps 3x3
    A2. TBDL 300/5x3
    A3. Abs/neck
    B1. Pull-ups 3x6
    B2. Press 115/5x3
    B3. Abs/neck

    Wednesday, September 16, 2020

    09.16

    A1. Bent row 155/5x3
    A2. Dips BW+10/5x3
    A3. Neck/Abs
    B1. Pistols 3x5
    B2. Neck/Abs

    GC 3
    30sec each: burps, dips, burps, squats, burps, 24kg swing, rest 1min x 4 (15min)

    Tuesday, September 15, 2020

    09.15

    A1. Jumps 3x3
    A2. TBDL 300/5x3
    A3. Abs/neck
    B1. Pull-ups 3x6
    B2. Press 115/5x3
    B3. Abs/neck

    HIC 14 Meat Eater II
    10 burpees, 5/5 24kg OAS, 1min rest x 7

    Monday, September 14, 2020

    09.14

    Indoor fun run:
    Every six minutes switch between jump rope, air dyne, elliptical
    10 burpees or 10 push-ups and squats between each for 45min.

    09.13

    A1. Bent row 200/3x3
    A2. Dips BW+65/3x3
    A3. Abs/Neck
    B1. Pistols 3x6
    B2. Abs/Neck

    Saturday, September 12, 2020

    09.11

    A1. Jumps 3x3
    A2. TBDL 385/3x3
    A3. Neck/Abs
    B1. Pull-ups 3x7
    B2. Press 150/3x3
    B3. Neck/Abs

    09.10

    A1. Bent row 200/3x3
    A2. Dips BW+65/3x3
    A3. Abs/Neck
    B1. Pistols 3x6
    B2. Abs/Neck

    Wednesday, September 9, 2020

    09.08

    A1. Jumps 3x3
    A2. TBDL 385/3x3
    A3. Neck/Abs
    B1. Pull-ups 3x7
    B2. Press 150/3x3
    B3. Neck/Abs

    Monday, September 7, 2020

    09.06

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

    Saturday, September 5, 2020

    09.05

    A1. Jumps 3x3
    A2. TBDL 340/5x3
    A3. Abs/Neck
    B1. Pull-ups 3x6
    B2. Press 135/5x3
    B3. Abs/Neck
    HIC 9 - Fobbit intervals
    24kg OAS 8/8, Jump rope every 3min x 8

    Thursday, September 3, 2020

    09.03

    A1. Bent row 175/5x3
    A2. Dips BW+35/5x3
    A3. Abs/Neck
    B1. Pistols 3x5
    B2. Abs/Neck
    GC2:
    Descending ladder 6-1:
    Pull-ups, Burpees, Squat jumps, clapping push-ups - 7min or so

    Wednesday, September 2, 2020

    09.02

    A1. Jumps 3x3
    A2. TBDL 340/5x3
    A3. Abs/Neck
    B1. Pull-ups 3x6
    B2. Press 135/5x3
    B3. Abs/Neck
    Indoor power intervals
    Airdyne 2min on, 4 off x 3 @70rpm or so

    Tuesday, September 1, 2020

    09.01

    Jog 1:11