12.31

Circuit 2x40 - First circuit unbroken, second broke up the upper body
A few minutes or Airdyne to round out the half hour.

12.29

30min rope / elliptical.

12.28

30min jog.

12.27

Circuit 3x40 - 40min.

12.26

45min jog

12.24

Elliptical 30min

12.23

Rope and elliptical 45min

12.22

Same circuit 2x30

12.21

40min jog

12.20

55min jog

12.16

Same circuit 3x30 - 28min

12.15

47min jog

12.14

35min rope, airdyne, elliptical.

12.13

47min jog, a few strides mixed in.

12.11

Circuit x 2: 0-90 rest between sets, 2min between circuits:
20 x body row, squat, push-up, lunge, crunch, 24kg swing

12.08

47min jog

12.07

Got bored, doing base building for now
Circuit 0-90 rest between sets, 2min between circuits:
20 x body row, squat, push-up, lunge, crunch, 24kg swing - 20min

12.04

Circuit, 0-90 rests, 2min between circuits x 3:
Body row x 30
Squats x 30
Push-up x 30
Lunge x 30
Crunch x 30
24kg swing x 30
24min total

12.03

Run: Sprint the hills, jog/walk the rest 30min

12.02

TBDL 395/3x3
Press 155/3x3
Pull-up 210/3x3
Made it though but lacking bar speed

11.30

TBDL 395/3x3
Press 155/3x3
Pull-up 210/3x3
Solid but hard on all

11.29

35min of rope, air dyne, and elliptical

11.27

Circuit x 3, 0-30sec between exercises, 2-3min between series
Ring row, air squat, push-ups, lunges, crunches, 24kg swings - unbrokens sets - 24min.

11.25

TBDL 335/5x3
Press 135/5x3 - solid but not convincing
Pull-up 190/5x3
15min GMB

11.24

40min jog, a few sprints on inclines mixed in.

11.23

TBDL 355/5x3
Press 135/5x3
Pull-up 190/5x3
Curls, abs, calvz

11.22

Jog and sprint the hills (2) - 35min

11.21

Circuit 3 rounds, 0 to 90 sec rest between exercises, 2min between circuits.
20 ring rows, squats, push-ups, lunges, crunches, 24kg swings.

11.19

TBDL 330/3x5
Press 130/3x5
Pull-up 180/3x5

11.18

15min GMB

11.17

3min run / 3min jog x 5

11.15

TBDL 330/3x5
Press 130/3x5
Pull-up 180/3x5

11.12

TBDL 395/3x3
Press 155/3x3
Pull-up 210/3x3
All solid, TBDL could have been better. Going to Fighter using same maxes template next with some dedicated mobility days.

11.10

30min jog

11.09

30min rope, airdyne, elliptical circuit.

11.08

TBDL 375/3x3
Press 145/3x3
Pull-up 200/3x3

11.03

50min jog, same route.

11.02

50min jog.

11.01

TBDL 350/5x3
Press 135/5x3
Pull-ups 190/5x3
Burpees 8 EMOM x 10

Strong on all

10.30

30min mix of rope, airdyne, and elliptical.

10.29

45min mix of rope, airdyne, and elliptical.

10.28

TBDL 350/5x3
Press 135/5x3
Pull-up 190/5x3
24kg swing 8/8 EMOMx5
5min 32kg TGU

10.27

40min jog

10.25

TBDL 350/5x3
Press 135/5x3
Pull-ups 190/5x3
Burpees 8 EMOM x 10

DL's were smooth but needed and extra breath on some

10.22

50min jog

10.21

TBDL 330/5x3
Press 135/5x3
Pull-ups 180/5x3
24kg snatch 5/5 EMOM x 5, 6/6 - easy

10.19

45min jog.

10.18

TBDL 330/5x3
Press 130/5x3
Pull-ups 180/5x3
Burpees 8 EMOM x 7, 7 EMOM x3

10.16

15min swim medly

10.15

TBDL 330/5x3
Press 130/5x3
Pull-up 180/5x3
KB swing 24kg 8/8 EMOM x 5
TGU 32kg 5min

10.13

45min jog

10.11

TBDL 390/3x3
Press 150/3x4
Pull-up 205/3x3

Strong throughout the cycle. Going to three sets on presses next cycle

10.08

Jog 37min.

10.07

TBDL 370/3x3
Press 140/3x4
Pull-up 195/3x3

10.06

15min GMB stuff
20min elliptical

10.05

3min jog / 3min run x 5
V-ups and curls and planks

10.04

TBDL 370/3x3
Press 140/3x4
Pull-up 195/3x3
Burpees 7 or 8 EMOM x 10.

10.01

TBDL 370/3x3
Press 140/3x4
Pull-up 195/3x4
24kg swing 5x7 or 8 EMOM
24kg TGU 5min

09.30

30sec jog/run 30min or so

09.28

TBDL 350/5x3
Press 135/5x4
Pull-up 185/5x3
7 or 8 burpees EMOM x 10

09.27

5min jump rope
Road oxygen debt 101:
30sec run / 30 sec jog x 3, 3min jog x 4

09.25

TBDL 350/5x3
Press 135/5x4
Pull-up 185/5x3

09.24

5min jump rope
2min run, 4min jog x 5
Kneeling ab wheel 3x10
Banded twists 2x10

09.23

TBDL 325/5x3
Press 125/5x3
Pull-up 175/5x3
Snatch 16kg x100 in under 5min

09.22

5min rope
30sec on/off x 3 then 3min rest x 4
HLR 3,4,5

09.20

15min GMB
TBDL 325/5x3
Press 125/5x4
Pull-up 175/5x4
7 burpees EMOMx7, 8 EMOM x 3.

09.17

Fobbit intervals
Every 3min 10 32kg swings followed by jump rope x 8

09.15

TBDL 325/5x3
Press 125/5x4
Pull-up 175/5x4
7 burpees EMOMx7, 8 burpees EMOMx3

09.14

GMB Elements #2 30min

09.13

5min rope
Ellipitcal, 12 push-ups or 12 hindu squat every 5min for 40min.

09.10

TBDL 390/3x3
Press 145/3x4
Pull-up 205/3x3
24kg swings 7/7x3 EMOM, 8/8x3 EMOM
24kg TGU 5min

All no problem, advancing maxes to 435 TBDL, press 165, pull-up 230

09.09

Started messing around with GMB Elements.

09.08

50min jog.

09.07

TBDL 365/3x3
Press 135/3x4
Pull-up 190/3x3
Burpees 7x7 EMOM, 3x8 EMOM.

09.04

TBDL 365/3x3
Press 135/3x4
Pull-up 190/3x3
24kg swing 7/7 EMOM 5min
24kg TGU 5min

09.02

5min jog, 3min run / 3min walk x 4, 5min jog home.
Some planks

09.01

TBDL 345/5x3
Press 130/5x4
Pull-up 180/5x3
7 burpees EMOM x 8, 8 burpees EMOM x 2

08.31

7min jog to hill
8 hill sprints
6min jog home
HLR 3x5

08.30

45min jog.

08.29

TBDL 345/5x3
Press 130/5x4
Pull-up 180/5x3
100 16kg snatches in 5min

08.27

5min jog, 3min run / 3min walk x 4, 5min jog home.

08.26

TBDL 345/5x3
Press 130/5x4
Pull-up 180/5x3
Burpees, 7 EMOM x 7, 8 EMOM x 3

08.25

45min jog

08.24

Jog 5min, 6 hill sprints, 5min jog home
HLR 4,5,6 with 16kg curls, and calf raises

08.23

TBDL 325/5x3
Press 120/5x4
Pull-up 170/5x3
6/6 24kg KB swings EMOM for 5min
5min of 24kg TGU

08.19

30min of alternating 1 mile airdyne with .5 mile elliptical - 15 push ups or 20 lunges between.

08.18

3min on/off run x 4
Curl-ups 3 sets

08.17

TBDL 325/5x3
Press 120/5x4
Pull-up 170/5x3
7 burpees, EMOM for 10min 8 on the last set

08.16

Airdyne Oxygen Debt 101
30 on/off x 3, 3min rest repeat 4x.

08.15

1hr jog.

08.14

TBDL 325/5x3
Press 120/5x4
Pull-up 170/5x3
16kg snatch for 10min or so.

08.08

1hr jog

08.06

TBDL 325/5x3
Press 120/5x4
Pull-up 170/5x3
6 burpees EMOM 10min

08.05

3min rope, 1 mile airdyne, .5 mile elliptical, with either 15 push-ups or 20 squats between, for 30min or so.

08.04

Long intervals
About 3min run, 3min walk x 4

08.03

TBDL 385/3x3
Press 145/3x4
Pull-up 200/3x3
No prob on anything, keeping presses the same next cycle.

08.02

Jog 10min, Jump rope 15min.

07.31

TBDL 360/3x3
Press 135/3x4
Pull-ups 190/3x3

07.30

A few minutes jump rope
Eliptical 3min on 3min off x 3 - 60+ rpm at level 15
Abz

07.29

Oxygen debt 10
Airdyne 30sec on/off x 3, 3min rest x 4 - trying for 85rpm

07.28

TBDL 360/3x3
Press 135/3x4
Pull-ups 190/3x3

07.26

10min of burpees
Ab wheel 3x10

07.25

TBDL 340/5x3
Press 135/5x4 - hard - no pause
Pull-up 175/5x4

07.24

45min jog - heel/cord feeling good immediatel after and the next day

07.22

TBDL 340/5x3
Press 135/5x4 - hard
Pull-up 175/5x3
Abs

07.21

Elliptical 3min on/off x 3 - level 15 @ 60rpm
Abs

07.20

Squats BW/25x3
Push-ups 4x20
Lunges 3x24
Ring row 3x20
Crunches 3x25
24kg swing 3x25
13min jog

07.19

TBDL 155x5, 245x3, 340/5x3
Press 65x5, 115x3, 130/5x3, x4 - hard
Pull-up 175/5x3

For the record straight sets every 3min

07.17

45min of jump rope, airdyne, elliptical medly. 120-150HR

07.16

TBDL 155x4, 245x3, 295x2, 320/5x3
Press 70x5, 120/5x4
Pull-up 165/5x3

07.15

5min elliptical
30 sec on/off x 3, 3min break x 4 - @80+ rpm
Ab wheel 3x10

07.14

Ring rows 3x20
Squats 3x20
Push-ups 3x20
Lunges 3x20
Crunches 3x20
24kg Swings 3x20

12min jog - achilles felt fine. still not happy when stretching it.

07.13

TBDL 155x4, 245x3, 295x2, 320/5x3
Press 120/5x4
Pull-up 165/5x3

07.12

Eliptical 3min on/off x 4, worked up to level 15 @ 60rpm got the HR up to 166
HLR 3x5
Ab wheel 15

07.10

TBDL 155x4, 245x3, 295x2, 320/5x3
Press 120/5x3
Pull-up 165/5x3

Endurance - 30-180sec between sets
Squats, push-ups, lunges, ring rows, crunches, 24kg swings - 3x12 of each
Airdyne 12min

07.08

30min elliptical
5min airdyne

07.07

3 rounds of 20 reps, 3min between series:
Ring rows, squats, push-ups, lunge, crunch, 24kg swing
Airdyne cool down

07.06

45min jog

07.05

TBDL 395/2x3
Press 155/2x3
Pull-ups 205/2x3
- Back is doing good. Presses weren't that great. Repeat for next cycle.

07.03

TBDL 395/2x3
Press 155/2x3
Pull-up 205/2x3
Back feeling good. No issues with anything. 2nd rep on presses a little hard, using a full stop pause at the bottom.

07.02

Foundation exercises, basic
15min Airdyne alternated with eliptical

07.01

TBDL 385/2x2, 395/1 - misload on first couple sets
Press 155/2x3
Pull-up 205/2x3
- Back felt good throughout - a little pop on the last set. Maybe something about the sixth work rep.

06.30

Mobility and Foundation basic training. A little easy airdyne.

06.29

Hill sprints x 10
HLR 3x3
Back still a bit sore / stiff, but not bad. Felt great towards the end and after sprints.

06.28

TBDL 355/3x3
Press 135/3x3
Pull-up 185/3x3
Back felt pretty good going into it, but sore in the same spot after. Decided to gingerly finish up anyways.

06.25

TBDL 355/3x2
Press 135/3x3
Pull-ups 185/3x3
Tweaked the back on set 2 of TBDL. Typical top of the sacrum pop, where it meets the first vertebrea. Did some Foundation Training and stretching for it.

06.24

Power intervals 2min run, 4min walk x 4
HLR 3,4,5

06.23

TBDL 355/3x3
Press 135/3x3
Pull-ups 185/3x3
100 16kg snatches, 14 every minute on the minute.

06.22

10 hill sprints.

06.21

TBDL 315/5x3
Press 120/5x3
Pull-up BW/5x3
7 burpees on the minute x 10

06.20

2min run, 4min walk x 5
HLR 3x6

06.18

TBDL 315/5x3
Press 120/5x3
Pull-up BW/5x3
100 24kg swings

06.17

6 hill sprints
HLR 3x6

06.16

TBDL 315/5x3
Press 120/5x3
Pull-up BW/5x3
100 burpees 11:45

Going to cap burpees at 10min and shoot for 8rpm and increase

06.15

45min jog

06.14

30min eliptical.
Had a tooth extracted a week ago, so avoiding heavy lifting for a bit.

06.07

TBDL 315/5x3
Press 120/5x3
Pull-ups 160/5x3

06.05

TBDL 315/5x3
Press 120/5x3
Pull-ups 160/5x3

06.04

40min of alternating rope work and airdyne.

06.02

TBDL 375/3x3
Press 145/3x3 - sticky on last paused rep
Pull-up 195/3x3

06.01

30min eliptical

05.31

TBDL 375/3x3
Press 145/3x3 - a bit of a grind
Pull-ups 195/3x3
100 16kg snatches - a bit over 5min

05.27

TBDL 375/3x3
Press 145/3x3
Pull-ups 195/3x3

05.26

10 hill sprints

05.25

TBDL 335/5x3
Press 130/5x3
Pull-up BW/5x3
100 burpees, 11:45

05.24

Indoor power intervals.
2min on, 4min off x 5 - 3.9 miles, trying for 73rpm+

05.23

TBDL 335/5x3
Press 130/5x3
Pull-up BW/5x3
100 24kg swings - under 5min

05.22

45min jog

05.21

TBDL 335/5x3
Press 130/5x3
Pull-up BW/5x3
100 burpees ~ 12min.

05.20

600m resets, - Run 2min, walk 4 x 5
Abs

05.19

TBDL 295/5x3
Press 115/5x3
Pull-ups BW/5x3
100 16kg KB snatch - 5min.

05.18

10 hill sprints
HLR 3x5
Band rotations

05.17

TBDL 295/5x3
Press 115/5x3
GC 4:
30 pull-ups, 25cal Airdyne, 50 push-ups, 25cal Airdyne, 50 24kg swings, 25cal Airdyne

05.16

Indoor power intervals:
Airdyne, 2min on @72rpm +, 4min off x 5

05.15

TBDL 295/5x3
Press 115/5x3
Pull-ups BW/5x3
Ab wheel 3x8

05.12

Ring row, Squats, Push-ups, Lunges, Crunches, 24kg swings for 30 reps, 3min rest, repeat 2 times.

05.11

45min jog.

05.10

Ring row, Squats, Push-ups, Lunges, Crunches, 24kg swings for 20 reps, 3min rest, repeat 3 times.
Airdyne to round out the half hour.

05.06

TBDL 385/2x3
Press 150/2x3
Pull-up 205/2x3
Ab Wheel 3x8

05.05

2 mile jog/walk

05.04

TBDL 385/2x3
Press 150/2x3
Pull-up 205/2x3
HLR 3x5

05.03

2 mile jog

05.02

TBDL 385/2x3
Press 150/2x3
Pull-up 205/2x3

04.30

Jog to hill, 6 hill sprints, Jog home
HLR 3x5, ab wheel 12

Knee is feeling good

04.29

TBDL 345/3x3
Press 135/3x3
Pull-up BW/5x3

100 16kg snatches, under 5min

04.28

Oxygen debt 101 on airdyne:
30sec on 30sec off x 3, rest 3min x 3
Abs

04.27

TBDL 345/3x3
Press 135/3x3
Pull-up BW/5x3

100 16kg snatches around 5min

04.26

Right knee is not feeling 100%. A little off when jogging around and lateral moves. A little discomfort sitting on the heals, which is what likely aggravated it. Going low impact for a bit.

Indoor power intervals:
2min on, 4min off x 5 - 3.7 miles total.

HLR 3x5
Hanging knee raises 1x15

04.25

TBDL 345/3x3
Press 135/3x3
Pull-up BW/5x3

04.23

TBDL 305/5x3
Press 115/5x3
Pull-up BW/5x3

GC2:
Descending sets 7 to 1 of
Pull-ups, burpees, squat jumps, clapping push-ups

Ab wheel 3x8

04.21

TBDL 305/5x3
Press 115/5x3
Pull-up BW/5x3

04.19

TBDL 305/5x3
Press 115/5x3
Pull-up BW/5x3
100 16kg snatches, 7:13

04.16

TBDL 365/3x3
Press 140/3x3
Pull-up 195/3x3

04.15

45min jog.

04.14

TBDL 365/3x3
Press 140/3x3
Pull-up 195/3x3
Some jumps and standing ab twist with band

04.13

30min elliptical, 10min rope.

04.12

TBDL 365/3x3
Press 140/3x3
Pull-up 195/3x3
HLR 3x3

04.10

TBDL 325/5x3
Press 125/5x3
Pull-up BW/5x3

GC10
2min rope, 1min burpees (12) x 4

04.09

4 600m running intervals. Experimenting with locations
HLR 3x5

04.08

TBDL 325/5x3
Press 125/5x3
Pull-up BW/5x3

GC3
30sec burps, 30sec dips, 30sec burps, 30sec squats, 30sec burps, 30sec 24kg swing, rest 1min x 3

04.06

Jog to hill, 8 hill sprints

04.05

TBDL 335/5x3
Press 125/5x3
Pull-up BW/5x3
GC5:
30sec dips, rest 90sec, 30sec push-ups, rest 90 x 3
3 pull-ups, 5 burpees x 3

04.03

3mile run - Reseda and back 25min.

04.02

TBDL 285/5x3
Press 110/5x3
Pull-up BW/5x3

04.01

Fobbit intervals:
Every 3min 20 24kg swings or 10/10 24kg snatches, followed by jump rope for 24min (8 sets)
Abs and curls

03.31

TBDL 285/5x3
Press 110/5x3

GC2:
Descending sets 6 to 1 of
Pull-ups, burpees, tuck jumps, clapping push-ups

03.30

5min jog, 8 hill sprints - 30sec up, walk down, repeat
Few sets of HLRs

03.29

TBDL 285/5x3
Press 110/5x3
Pull-up BW/5x3

GC1:
3min on/off burpees, 2min, 1min x 3
Around 30, 20, and 10 reps

03.25

45min jog

03.24

Indoor power intervals:
2min on 4min off Airdyne @ 72+ rpm

03.22

TBDL 365/3x4
Press 140/3x4
Pull-up 195/3x4

03.21

Fobbit intervals: Alternating 20 16kg swings with 10l/10r 16kg snatches, followed by jump rope every 3min for 8 rounds.

03.19

TBDL 365/3x4
Press 140/3x4
Pull-up 195/3x4

03.18

1:06 Jog

03.16

Indoor power intervals:
Airdyne 2min on, 4min off x 6

03.15

TBDL 325/5x3
Press 125/5x3
Pull-up BW/5x3

03.13

Fobbit intervals:
Every three minutes 10l/10r 24kg swings followed by jump rope x 8
Abz

03.12

TBDL 325/5x4
Press 125/5x4
Pull-up BW/5x4

03.10

Indoor power intervals:
2min airdyne @ 70+ rpm, 4min rest x 5

03.09

1hr jog

03.08

TBDL 305/5x5
Press 115/5x5
Pull-up BW/5x5
Neck between sets
Finished up with some light TGU

03.06

2.95mi 26:18 8.53/mi

03.05

TBDL 305/5x3
Press 115/5x3
Pull-up BW/5x3
Neck and HLR to finish up

03.04

1:08 Jog

03.03

Circuit of 2x50, 0-2min rest between exercises, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings
First circuit unbroken on exercises. Second, needed to pause on upper body

03.02

1:07 jog

Still sore from Saturday

02.28

30min rope, airdyne, elliptical medley.

02.27

Circuit of 3x50, 0-2min rest between exercises, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings

First circuit unbroken on exercises. Second and third, needed to pause on upper body

14:20 for first set, 55:25 overall

02.25

JM and stretching

02.24

1:07 jog.

02.23

Circuit of 50 reps, 0-2min rest between exercises:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings - 13:22

02.22

Jog 1:03 again, same route.

02.21

Half hour of rope alternated with elliptical.

02.20

Circuit of 50, 0-2min rest between exercises:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings - 13:30

02.19

1:03 jog

02.18

47min jog.

02.17

Circuit of 2x40, 0-2min rest between exercises, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings - 29min

02.14

40min mix of zone 2 rope, airdyne, and elliptical.

02.13

Circuit of 3x40, 0-2min rest between exercises, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings - 36min or so

02.12

45min jog

02.11

30min elliptical, essentially a day off.

02.10

45min jog.

02.09

Foundation exercises - beginner
Circuit of 2x30, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings - 15:20
Neck harness, bar hangs, and stretching to finish.

02.08

40min jog, 5min jog with the dog.

02.07

Jog 41min

02.06

Circuit of 3x30, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings - 25min or so
Finished with 30min of airdyne and rope

02.05

50min jog.

02.03

Circuit of 2x20, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings
Foundation training basic

02.02

45min jog

02.01

40min jog

01.31

Base building:
Circuit of 3x20, 3min rest after series:
Ring rows, squats, push-ups, reverse lunges, crunches, 24kg swings

01.30

Warmed up did one set of TBDL at 335x5, second set my back was not feeling it. Return to base building as per usual.

01.28

TBDL 355/5x4
Press 135/5x5

Went to do a 5th set of DLs after presses and curl-ups and back tweak again. I'm thinking ab work between DLs is setting up my back badly

01.27

2min run, 4min walk x 5

01.26

TBDL 315/5x4
Press 120/5x5

01.24

40min jog

01.23

TBDL 315/5x5
Press 120/5x5

01.22

8min jog to hill
10 hill sprints
5min jog home

01.21

TBDL 315/5x5
Press 120/5x5

Back felt tweaked a little on the last set. Probably happened on set 4. Watch it

01.20

30min off alternating rope, airdyne, elliptical, with 10 burpees, 10 push-ups/squats between

01.19

TBDL 425/2x3, 1
Press 160/2x4

01.17

30min jog

01.16

TBDL 425/2x4
Press 160/2x4
Pull-ups BWx5-8 GTG

01.15

46min jog

01.14

TBDL 425/2x4
Press 160/2x4
Pull-ups BWx5-8 GTG

TBDLs were hard, Presses solid

01.12

26min jog.

01.11

TBDL 385/3x5
Press 145/3x5
GTG Pull-ups

01.09

Fobbit intervals
Every 3min 24kg swing 6L/6R, jump rope x 8
Pull-ups GTG

01.08

TBDL 385/3x5 Press 145/3x5 GTG Pull-ups

01.05

TBDL 385/3x5
Press 145/3x5
GTG Pull-ups

01.04

2min jog
7 hill sprints
15min jog
Pull-ups BWx6 GTG

01.03

TBDL 335/5x5
Press 130/5x5
Pull-ups BWx6 GTG