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