11.30

JM stuff
Pull-ups spread out the day 8,7,6,5,4
20min yoga

11.29

40min run.

11.27

Rope, airdyne, elliptical medly for 45min.

11.26

Thanksgiving test day:
TBDL 245x5, 295x3, 335x1, 385x1, 425x1, 455x1 - hard, anything more would be bad form
Press 45x10, 95x5, 135x1, 155x1, 175x1 - paused after clean, sticky and slow
Pul-up BW(180)x5, 215x3, 233x1, 250x1 - barely
Next cycle maxes: TBDL 450, Press 175, Pull-ups 240

11.22

Circuit x 3:
Ring rows x 30, Squats x 30, Push-ups x 30, Lunges x 30, Crunches x 30, 24kg swings x 30, 2min rest.
10min airdyne to round out the half hour

11.21

45min jog

11.20

TBDL 400/3x3@9
WPU BW+16kg/3x3@8
Press 155/3x3@9

11.18

1hr jog

11.17

TBDL 400/3x3@9
WPU BW+16kg/3x3@8
Press 155/3x3@9
Alternating airdyne and rope for 20min

11.14

Circuit x 3:
Ring rows x 20, Squats x 20, Push-ups x 20, Lunges x 20, Crunches x 20, 24kg swings x 20, 2min rest.

11.12

TBDL 355/5x3
WPU 190/5x3
Press 135/5x3

11.11

42min jog

11.10

TBDL 355/5x3
WPU 190/5x3
Press 135/5x3

11.08

38min jog.

11.07

Circuit x 3, 2min between series:
Ring rows, Squats, Push-ups, lunges, crunches, 24kg swings
2ish mile street run: 15:35, 7:56 pace

11.04

TBDL 335x5/3
WPU 180x5/3
Press 130x5/3

30min of rope, airdyne, elliptical medley

11.03

1hr jog

11.02

TBDL 335/5x3
WPU 180/5x3
Press 130/5x3