12.30

Press 65x5, 115x4/5
Squat 155x5, 215x8/5
Pull-ups 5x6
NACx4

12.28

Bench 95x5, 155x5/5
Deadlift 155x5, 235x10/5
Pull-ups 5x5
NACx4

41min for Bench and dead, 57min overall

12.27

Squat 155x5, 205x3, 225x5/5
Press 85x10/5
Pull-up BWx5/5
NAC x 5

41min for Squat and Press, 56min overall

12.26

30min jog

12.25

Deadlift 155x5, 245x3, 265x5/5
Bench 95x5, 135x10/5
Pull-ups BWx5/3
Neck, abs, and calves x 3

12.24

Messing around with Zulu H/T template
Press 65x5, 105x5/5
Squat 155x5, 195x10/5
Pull-ups 10
Neck and calves

Took around an hour not pushing the pace

12.22

35min jog

12.20

Press worked up to 155, 165 - fail
Deadlift worked up to 405 - easy

12.19

30min LSS jog

12.18

Squat 155x5, 205x3, 245x2, 285x2/4
Chin-up BWx1, BWx2, BW+24kgx2/4
Bench 115x5, 135x3, 165x1, 195x2/4

12.17

30min jog

12.15

Squat 155x5, 205x3, 245x2, 285x2/4
Pull-up BW, BWx2, BW+52x1/4 - switched to neutral grip
Bench 135x3, 165x2, 195x2/4

12.13

Squat 155x5, 205x3, 245x1, 285x2/4
Pull-up BWx2, BW+24kg x2, x1/3
Bench 115x5, 135x3, 165x1, 195x2/4

12.12

30min of rope, airdyne, and eliptical 3x6 HLR mixed in.

12.11

Squat 155x5, 205x3, 255x3/5
Pull-up BWx2, BW+25x3/5
Bench 115x5, 135x3, 175x3/5

12.10

48min jog.

12.09

Squat 155x5, 205x3, 255x3/5
Pull-up BWx2, BW+25x3/5
Bench 115x5, 135x3, 175x3/5

12.06

Jog to hill, 8 hill sprints, jog home, jog with the dog.

12.05

Squat 155x5, 205x3, 255x3/4
Pull-up BWx2, BW+25x3/4
Bench 115x5, 135x3, 175x3/4

12.02

Squat 155x5, 205x3, 225x5/4
Pull-up BWx5/4
Bench 115x5, 155x5/4

12.01

Jog to hill, 6 hill sprints, jog home.

11.30

Squat 155x5, 205x3, 225x5/4
Pull-up BWx5/4
Bench 115x5, 155x5/4
45min

11.29

10min rope, 20min jog
HLR 3x8

11.28

Squat 155x5, 205x3, 225x5/5
Pull-up BWx5/5
Bench 115x5, 155x5/5

11.18

Squat 155x5, 205x3, 250x3/5
Pull-ups BWx3, BW+20x3/5 - use 25 next time
Bench 95x5, 135x3, 175x3/5
55min or so

11.16

Indoor power intervals, 2min airdyne max, 4min rest x 5

11.15

Squat 155x5, 205x3, 225/5x4
Pull-up BW/5x4
Bench 115x5, 155/5x4

11.14

Rope, airdyne, elliptical medley - 35min

11.13

Squat 155x5, 205x3, 225x5/5
Pull-up BWx5/5
Bench 115x5, 155x5/5
KB OAS 24kg 15/15,15/15,10/10,10/10
KB Get-up 24kg 5/5

Alternated sqaut and pull-ups, keeper

1:08

11.10

Squat 155x5, 205x3, 225x5/4
Bench 95x5, 135x3, 155x5/4
Pull-up BWx5/4
KB swing 32kgx10/5

11.09

9 hill sprints

11.08

Squat 155x5, 205x3, 245x2, 265x3/3
Bench 95x5, 135x3, 155x3, 185x3/3
Pull-up BWx3, +32x3/3

11.07

30min jog

11.06

Squat 155x5, 205x3, 245x2, 265x3/3
Bench 95x5, 135x3, 155x3, 185x3/3
Pull-up BWx3, +32x3/3

11.05

30min jog

11.04

Squat 155x5, 205x3, 245x2, 265x3/3
Bench 95x5, 135x3, 155x3, 185x3/3
Pull-up BWx3, +32x3/3

11.03

30min jog

11.02

Squat 155x5, 205x3, 235x5/3
Bench 95x5, 135x3, 165x5/3
Pull-up BWx3, +10x5/3
TGU 24kg - 5min

10.31

6 hill sprints, jog home.

10.30

Squat 155x5, 205x3, 235x5/3
Bench 95x5, 135x3, 165x5/3
Pull-up BWx3, +10x5/3
Swing 24kg x100 - 5min
TGU 24kg - 5min

10.28

2mile tempo-ish run.

10.27

Squat 155x5, 205x3, 235x5/3
Bench 95x5, 135x3, 165x5/3
Pull-up BWx3, BW+10x5/3

10.26

10 hill sprints.

10.25

Squat 155x5, 205x5/3
Bench 95x5, 145x5/3
Pull-up BWx5/3
Swings 24kg x 100 ~5min.

10.24

20min run.

10.23

Squat 155x5, 205x5/3
Bench 95x5, 145x5/3
Pull-up BWx5/3
24kg swing 5min - 100 reps
24kg TGU 5min

10.21

10 hill sprints

10.20

Squat 155x5, 205x5/3
Bench 95x5, 145x5/3
Pull-up BWx5/3
24kg swing 5min - 96 reps
24kg TGU 5min

10.17

Squat 155x5, 205x5/3
Bench 95x5, 145x5/3
Pull-up BWx5/3

10.14

Jog to El Oro and back - 30min

10.13

Squat 155x5, 245x3, 290x2/3
Bench 95x5, 135x3, 165x2, 195x2/3
Chins BWx3, BW+24kg x2/3

10.12

Jog to El Oro and back.

10.11

Squat 155x5, 245x3, 290x2/3
Bench 95x5, 135x3, 165x2, 195x2/3
Chins BWx3, BW+24kg x2/3
HLR 3x5

10.10

30min rope, airdyne, elliptical medley

10.09

Squat 155x5, 245x3, 290x2/3
Bench 95x5, 135x3, 165x2, 195x2/3
Chins BWx3, BW+24kg x2/3
Neck harness and HLR

10.07

El Oro and back 27:30, sprint a few minutes in and a sprint at the tail end.

10.06

Squat 155x5, 205x5, 255x3/3
Bench 95x5, 135x5, 175x3/3
Chins BWx3, BW+25(210)x3/3
24kg swings 6L/6R x 6 - 5min
16kg get-ups 5min

10.04

10 hill sprints.

10.03

Squat 155x5, 205x5, 255x3/3
Bench 95x5, 135x5, 175x3/3
Chins BWx3, BW+25(210)x3/3

10.01

40min jog.

09.30

Squat 155x5, 205x5, 255x3/3
Bench 95x5, 135x5, 175x3/3
Chins BWx3, BW+25(210)x3/3
Abs and neck 3 sets

09.29

2mile run, same as previous route ~ 16:40 - watch was wigging out.

09.28

Squat 155x5, 205x3, 225x5/3
Bench 95x5, 135x3, 155x5/3
Chin-up BWx5/3

09.27

10 hill sprints

09.26

Squat 155x5, 205x3, 225x5/3
Bench 95x5, 135x3, 155x5/3
Chin-up BWx5/3
Swings 24kg x15/5 EMOM

09.24

50min jog

09.23

Squat 155x5, 205x3, 225x5/3
Bench 95x5, 135x3, 155x5/3
Chin-up BWx5/3
Simple and Sinister GPP:
Swing 24kg x7/10, ever 30sec
Rest 1min
Get-ups 16kg x5 (each side)
55min

09.22

25min jog

09.21

Squat 155x5, 205x3, 245x1, 265x3/3
Bench 95x5, 135x3, 155x2, 185x3/3
Chin-up BWx3, BW+16kg x3/3
HLR and neck

09.20

Jog 25min

09.19

Squat 155x5, 205x3, 245x1, 265x3/3
Bench 95x5, 135x3, 155x2, 185x3/3
Chin-up BWx3, BW+16kg x3/3
HLR and neck

09.17

25min jog

09.16

Squat 155x5, 205x3, 245x1, 265x3/3
Bench 95x5, 135x3, 155x2, 185x3/3
Chin-up BWx3, BW+16kg x3/3
HLR and neck

09.15

~30min jump rope, airdyne, eliptical medley.

09.14

Agile 8, agility ladder
Jog to hill, 9 hill sprints, jog home

09.13

Squat 155x5, 205x3, 235x5/3
Bench 95x5, 135x3, 165x5/3
Pull-up BW+10x5/3

09.12

Agile 8
Agility ladder stuff
Indoor power intervals: Airdyne 2min on / 4min off x 5

09.11

Squat 155x5, 205x3, 235x5/3
Bench 95x5, 135x3, 165x5/3
Pull-up BW+10x5/3
HLR 3x5
Neck harness 25x15-10/3

09.10

47min jog

09.09

Squat 155x5, 205x3, 235x5/3
Bench 95x5, 135x3, 165x5/3
Pull-up BW+10x5/3
HLR 3x5
Neck harness 25x15-10/3

09.07

9 hill sprints.

09.06

Squat 155x5, 205/5x3
Bench 95x5, 145/5x3
Pull-up BW/5x3
Burpees 5x5

09.05

2mi run - 16:40

09.04

Squat 155x5, 205x5/3
Bench 95x5, 145x5/3
Pull-up BWx5/3
Swing 24kg/10x5
TGU 16kg/5min
51min

09.03

45min jog.

09.02

Back to TB2 Operator on Black
Squat 155x5, 205x5/3
Bench 95x5, 145x5/3
Neutral grip pull-up 3x5 :38
HLR 3x3
Neck 25x20/3 :45

08.31

35min jog

08.30

Jog to hill, 8 hill sprints, jog home.

08.29

Squat 155x10, 205x5, 225/10x3
Bench 95x10, 115x5, 135x2, 155/10x3
Neutral grip pull-up 6, 2x7

08.25

3 on @70+ rpm airdyne, 3 off - jump rope x 6

08.24

Squat 155x10, 205x5, 225/8x2, 10
Bench 95x10, 115x5, 135x2, 155/8, 2x10
Neutral grip pull-up 3x6
Neck harness, hanging knee-ups

08.23

Jog to hill, 8 hill sprints, jog home

08.22

Squat 155x10, 205x3, 225/6x3
Bench 95x10, 115x5, 135x2, 155/6x3
Neutral grip chin-up 3x5
Hanging knee-ups, neck 3 sets

08.17

Press 95x5, 105x5, 120x5, 135x9
KB Row 24kg/12x5
Kneeling Ab wheel 5x12
Dips 10, 8; Push-ups 15, 12, 12
Pec still not feeling well with dips and push-ups. Skipping dips and bench for the rest of the cycle.

08.16

Jog to hill, 8 hill springs, 15min jog home.

08.15

Deadlift 155x5, 205x5, 225x5, 260x5, 295x10
KB Row 24kg/12x6
Band tri ext 3x20
KB Swing 24kg/15x5
Neck 3x20

08.14

37min jog.

08.12

Bench 95x7, 125x5, 140x5, 160x11
KB Row 24kg/12x5
Band pull-down 3x20
BSS 5x12
Neck harness 25/20x3
36min

A little pain in the right pec, feels like a tight string in there. Felt off going in to the work out, not great but not too bad for benches, decided to skip dips

08.11

3min airdyne @ 70rpm, 3min easy rope x 6

08.10

Squat 160x5, 185x5, 210x10
KB row 24kg/12x5
Dips 3x12, 2x10
Kneeling ab wheel 5x12
38min

08.09

37min jog.

08.06

Press 95x5, 115x5, 130x5, 145x5
KB Row 24kg/10x4, 12x2
Dips 4x10, 2x12
Swing 24kg/15, 32kg/10x3,12x2
A little soreness in the right lower back following some swings.

08.05

Run the hills, jog flats and declines 43min

08.04

Deadlift 155x5, 205x5, 255x5, 285x5, 320x8
Dips 10,11,12,13,14
KB Row 24kg 10,11,12,13,14
BSS 10,11,12,13,14
Neck flex 3x20
44min

08.03

Run the hills, jog downhill and flats - 42min or so

08.02

Bench 95x5, 115x5, 135x5, 155x5, 175x10
KB Row 24kgx10, 3x12, 15
Dips 4x10, 12
Kneeling ab wheel 3x10, 2x12

07.29

Squat 155x5, 180x5, 200x5, 225x8
KB Row 24kg/10x2, 24kg/10x3
Dips 3x10, 2x12
BSS 2x10, 3x12
Neck 3x20

07.28

3min air dyne 70rpm+, 3min jump rope x 6

07.27

Press 95x5, 105x5, 120x5, 135x8
DB Row 24kg/10x7
Dips 7x10
Swing 24kg/12x5

07.26

40min jog, ran one hill.

07.25

Deadlift 155x6, 205x5, 235x5, 270x5, 305x8
KB row 24kg/10x2, 24kg/12x4
Dips 5x10, 12
Kneeling abwheel 5x10, 12
Neck 3x20
45min

07.24

Bench 95x8, 130x5, 145x5, 165x10
KB row 24kg/10x4, 24kg/12x3
Dips 7x10
BSS 6x10, 1x12
Neck harness 25/20x4

07.22

40min jog, a few runs in there.

07.21

Squat 165x5, 190x5, 215x10
KB Row 24kg/10x4, 12
Dips 4x10, 12
Swing 24kg/12x4, 15
Neck 4x20
35min

07.20

15min of jump rope mixed with some airdyne - taking it easy.

07.19

Deadlift 155x5, 205x5, 220x5, 255x5, 285x10
Press 100x5, 115x5, 130x9
KB row 24kgx10/6, 12
Dips 4x10, 7; Push-ups 10, 15
Kneeling ab wheel 7x10
Neck harness 25/20x4
Warm up and lifts ~35min, total time almost 60min

07.16

Bench 95x8, 120x5, 135x5, 155x12
KB Row 24kg/10x6
Dips 6x10
BSS 6x10
Neck 4x20

07.15

30min jog.

07.13

Covid wipe out
Squat 155x5, 180x5, 200x10
Pull-ups 4x6; KB row 24kg/12x3
Dips 4x12; Push-ups 20
Butterfly sit-ups 3x12; Crunches 12, 25
Neck harness 20/20x3
37min

07.01

Squat 155x5, 180x5, 200x12
Bench 95x8, 120x5, 135x5, 155x12
Pull-ups 5x6; Ring rows 2x20
Dips 4x10; Push-ups 20, 15
BSS 3x12; Butterfly sit-ups 3x12
Neck 4x30

06.30

30min jog

06.29

Press 45x8, 95x3, 105x5, 120x3, 135x1, 145x5
Pull-ups 5x6
Dips 3x10
BSS 3x10; Swing 32kg/10x3

06.28

30min jog

06.27

Deadlift 155x8, 205x7, 230x5, 265x5, 295x1, 325x5
Pull-ups 5x6
Dips 3x10
BSS 3x10; Kneeling Ab Wheel 2x10

06.26

25min jog

06.25

7th week protocol
Squat 160x5, 180x5, 205x1, 225x5
Bench 95x8, 125x5, 140x5, 160x1, 175x5
Pull-ups 4x6; Ring rows 3x10
BSS 3x10; Hanging knee raise 2x15
Dips 3x10; Push-ups 2x12

06.24

23 min jog

06.23

Press 45x5, 95x3, 110x5, 125x3, 140x8
Pull-ups 4x6; Ring rows 4x20
Push-ups 4x25
Lunges 15,16,17,17; Swing 32kg/12x3
Neck harness 4x25

06.21

Airdyne 3 on 3 off x 5

06.20

Deadlift 155x8, 205x7, 245x5, 280x5, 310x10
Pull-ups 4x6; Ring rows 3x20,22
Push-up 4x25
Neck 4x30
BSS 5x10; butterfly sit-ups 5x10
45min

06.19

45min jog

06.18

Squat 155x5, 170x5, 215x5, 215x11
Bench 95x8, 135x5, 150x5, 170x11
Pull-ups / Chin-ups 6x6, Ring rows 2x20,24
Push-ups 4x25
Neck harness 20/25x4
BSS 4x12, Ab Wheel 3x12, Swing 32kg 3x12

06.15

Deadlift 155x8, 205x5, 230x5, 260x5, 295x10
Press 95x3, 105x3, 120x3, 135x10
Pull-up / Chin-up 6x6, Ring rows 3x20
Push-ups 3x25, 20, 5
Lunges 3x15, Kneeling Ab Wheel 3x12, Hanging knee raise 20

06.14

30min Sprint the hills, jog/walk flats and declines

06.13

Squat 160x5, 180x5, 205x10
Bench 95x8, 125x5, 140x5, 160x10
Pull-ups 6x6; Ring rows 3x20
Neck harness 20/25x4
Push-ups 4x25
BSS 3x12, Crunches and Hanging knee raise sets of 20

06.10

Press 45x10, 75x5, 95x5, 110x5, 125x10
Pull-ups 4x6, Ring rows 4x20
Push-ups 4x25
Neck 4x30
Lunges 4x15, Swing 32kg/12x2, 16
40min or so

06.09

Sprint 4 hills, jogging between, 30min

06.08

Deadlift 155x8, 215x5, 245x5, 280x10
Pull-ups 2x6; Ring rows 3x20, 15; Curls 45x15
Push-ups 3x25, 20; Tricept extension 15
BSS 3x12, Kneeling ab wheel 4x15
- Arround 40min

06.07

A few hill sprints mixed in with jogging, 30min.

06.06

Bench 45x10, 95x8, 115x5, 130x5, 155x12
Pull-ups 4x6,2; Ring rows 4x20
Push-ups 5x20
Neck 5x30
Lunge 3x15; Swing 32kg/12x3; Hanging knee raise 20

06.04

Squat 135x8, 150x5, 170x5, 195x10
Pull-ups 4x6, Ring rows 2x20, 2x15, 12
Push-ups 5x20
Neck harness 4x25
BSS 2x10,12; Kneeling ab wheel 3x12; Hanging knee raise 20

06.03

40min jog

06.02

Deadlift 155x8, 205x5, 225x5, 255x5, 285x1, 315x5 - hook grip made it hard
Press 100x5, 115x5, 130x1, 140x5
Pull-ups 3x5; BSS 3x10; Kneeling abwheel 2x10; Push-ups 2x15; Dips 1x10; Neck 3x30; Curls 45x15; Rear laterals 20

06.01

40min jog

05.31

Deload week
Squat 155x5, 175x5, 195x1, 215x5
Bench 95x8, 120x5, 140x5, 155x1, 170x5
Pull-ups 3x6
Butterfly sit-ups 3x10
Assisted pull-ups 1x20
Ring push-ups 3x10
BSS 2x10
Curls 45x15
Push-ups 1x20
45min

05.27

Jog to hill, 10 hill sprints, jog home.

05.25

Squat 95x8, 155x5, 165x5, 185x5, 205x10 - 5 chins between
BSS 3x12, Assisted pull-ups 3x15, Dips 3x15, Swings 32kg/15x3, Curls 45x20, Push-ups 30

05.24

Alternating rope and elliptical, 35min.

05.23

Bench 45x10, 95x8, 130x5, 145x5, 165x10, 5 chins between
Circuit:
BSS 3x15; Kroc rows 16kg/10x2, 32kg/26; Ab wheel 3x15; KB press 16kg/15x3; KB swings 32kg/20; Push-ups x30; Neck 30x4

05.20

Dead 155x8, 205x6, 240x5, 270x5, 300x8 - 5 chins between
Neck harness 3x25,30; Dips 3x15,18; Assisted pistol 3x5; Butterfly sit-ups 3x15; KB rows 24kg/12x3, 32kg/20; Reverse lunge 15; Hanging knee-ups 30

05.19

Indoor power intervals 2min on 4min off x 5, 80+rpm then maintain 70+. Increase time a little

05.18

Press 45x10, 75x7, 105x5, 120x3, 135x6 - chins between
The usual assistance.

5.17

Jog to hill, 10 hill sprints, jog home.

05.16

Squat 95x8, 135x7, 155x5, 175x5, 195x10 - chins between
Neck harness 3x25,30; Dips 3x12,15; Assisted chins 3x15; Straight leg sit-ups 2x15,20; BSS 3x10; Ring rows 1x20

05.15

48min jog

05.13

Bench 45x10, 95x8, 120x5, 140x5, 155x10, 5 chins between sets
Kroc rows 16kg x10,12, 32kg x25, KB Press 16kg x15/3, Neck 4x30, BSS 3x12, Swing 32kg x15/3

05.12

Jog to hill, 10 hill sprints, jog home.

05.11

Deadlift 155x8, 205x6, 215x5, 255x5, 285x10 - 5 chins between
Circuit:
KB Press 16kg/15x3, Rev. lunge 2x15,20, Neck harness 4x20, Assisted pull-up 3x15, Kneeling ab wheel 3x15, Bent laterals 20, Hanging knee raise 20.

05.10

Airdyne 5x 2min on, 4min off

05.09

Press 45x8, 75x7, 100x5, 115x5, 130x7 - chins between
Neck 3x30, Dips 2x12,15 , Assisted pull-ups 2x12,15, BSS 3x12, Sit-ups 3x15, Curls 15

05.05

Jog to hill, 8 hill sprints, jog home.

05.04

Squat 65x5, 95x5, 145x5, 165x5, 185x12 - 5 chins between
Assistance circuit:
Neck 3x30, KB Bench 24kg/10x2, 12, Assisted pull-ups 3x15, BSS 3x12, Ab wheel 2x15, 20, Curls 15

05.03

Indoor power intervals:
2min on, 4min off Airdyne x 5

05.02

Bench 45x5, 75x5, 115x5, 130x5, 145x12 - 5 chins between
Circuit:
BSS 3x12, Neck harness 20/20x4, Swing 32kg/12x3, KB press 16kg/15x3, KB row 16kg/10x2 32kg/25, 20 ring rows, 20 push-ups, 10 curls.

04.30

Jog to hill, 10 hill sprints, jog home

04.29

Deadlift 155x5, 205x5, 240x5, 270x12 - 5 chins between
Assistance:
BSS 3x10-15, KB bench 16kg x10 24kg/12-15x2, KB row 16kg x10 24kg/12-20x2, Ab wheel 3x15-20, Neck flex 3x30
30min elliptical

04.27

Press 45x5, 75x5, 95x5, 105x5, 120x10 - 5 chins between
Assistance:
BSS 3x10, Dips 3x12, Assisted pull-ups 3x12, Curls 20, Neck harness 3x20, Abs 3x12

04.26

Indoor power intervals - 2min on, 4min off x 5 - 80+ rpm, then try to maintain 70+

04.25

Squat 95x5, 135x5, 165x5, 185x5, 205x10 - chins between
Assistance:
Assited pull-ups 3x12, KB Press 16kg/15x3, Ab wheel 3x15, Neck flex 3x30, push-ups 25, curls 20, hanging knee raise 20

04.23

Bench 65x5, 95x5, 125x5, 145x5, 160x10 - 5 chins between
Assistence circuit:
BSS 3x10, Dips 3x10, KB row 16kg/10x2, 32kgx25, Swings 32kg/12x3, Push-ups 25, Hanging knee raise 25

04.22

35min elliptical

04.21

Deadlift 155x5, 195x5, 230x5, 260x4, 290x8 - chins between
Assitance circuit:
KB press 16kg/15x3, Neck 3x20, BSS 3x10, Sit-ups 3x12, Assisted pull-up 3x12, Curls 45x15, Rev flys 15x20

04.20

Indoor power intervals: 2min on, 4min off x 5.

04.18

Press 45x5, 75x5, 105x5, 115x5, 130x6 - chins between
BSS 10, 2x12, KB row 16kg/12x3, Dips 3x10, Swings 32kg/12x3, Assisted pull-ups 3x10, Push-ups 3x12, Neck harness 3x20

04.17

40min jog

04.16

Squats 75x5, 95x5, 155x5, 175x5, 195x10 - chins between
Assistance: Neck flex, KB bench, Assisted pull-ups, Ab wheel

04.15

Jog to hill, 8 hill sprints, jog home

04.14

Bench 65x5, 95x5, 120x5, 135x5, 150x11 - 5 chins / 5 goblet squats between
Assistance circuit:
KB rows 16kg/10x3, 32/20, Neck harness 3x25, Dips 3x8, BSS 3x10, Swing 32kg/12x3, Push-ups 25, Curls 20

04.13

Indoor power intervals: 2min on 4min off x 5. Started at 80+ rpm on airdyne and tried to remain above 70.

04.12

Deadlift 155x5, 215x5, 245x5, 275x8 - 5 chins between
Assitance:
16kg kb press 3x10-15, 16kg kb row 3x15, BSS 3x10, Neck 3x30, ab wheel 3x12-15, assisted chin-ups 3x10, 25 push-ups

04.10

40min jog, a couple sprints at the end.

04.09

Press 45x5, 65x6, 95x5, 110x5, 125x8 - chins between
The usual assistance.

04.08

Airdyne oxygen debt 101: 30sec on/off x 3, followed by 3min break x 5

04.06

Squat 95x5, 140x5, 165x5, 185x10
Neck harness 3x20, assisted pull-ups 3x10-15, dips 3x10-15, ab wheel 3x10-12, 32kg swing 3x10, curls 45x20

04.05

Indoor power intervals, 2min on 4min off airdyne x 5

04.04

Bench 95x5, 110x5, 125x5, 145x12 5 chins between
BSS 3x10, KB Press 16kg/10x3, Ring rows 3x12-20, 24kg swings 3x12-20

03.31

Deadlift 95x5, 155x5, 205x5, 235x5, 265x10 - 5 chins, 5 dips between
BSS 3x10, Abwheel 3x10
Dips 3x10, Push-ups 3x12
KB row 3x10, Assisted chin-up 3x10

03.30

Jog to hill, 10 hill sprints, jog home.

03.28

Press 45x5, 65x5, 90x5, 105x5, 115x10 - 5 chins, 7 goblet squats between
Assistance circuit, 75-100 reps push, pull, and SLC

03.26

1:10 jog

03.25

Squat 65x5, 95x5, 115/5x3 - 3 chins or 3 hlr between
Bench 65x5, 95x5, 115/5x3 - 3 chins or 3 hlr between
Squat 75x5, 95x5, 155/5x3 - mistake on the first sets
Neck and curls while cleaning up.

03.24

Jog to hill, 10 hill sprints, jog home.

03.23

Going back to TB for flexibility.
Bench 45x5, 65x5, 115/5x3
Squat 45x5, 75x5, 95x5, 155/5x3
Chins sets of 5 between
Neck hareness sets or 20 between
Circuit x 3 - 10 assisted chins, 20 lunges, 15 push-ups
Finished with some sit-ups

03.22

40min elliptical

03.21

Press 45x10, 65x5, 95x5, 110x5, 125x8, 95/5x5 - 5 chins, 6 goblet squats between.
Assistance: Ring rows and curls, One arm kb bench and push-ups, neck, BSS and sit-ups 50 reps

03.19

Jog 1:10

03.18

Squat 45x10, 95x5, 115x5, 130x5, 145x1, 160x1, 5 chins, 5 dips between
Assistance: Ring row 3x10, Push-up 3x10, Hanging knee raise 3x10, Neck 3x20

03.17

35min elliptical

03.16

Bench 45x10, 65x5, 115x5, 130x5, 145x1, 160x1, 5 chins, 7 goblet squats between
Assistance: Ring rows 3x10, BSS 3x6, Neck 3x20, Push-ups 3x12, 24kg swing x 20, Sit-ups x 12

03.15

40min jog, AHR 137bpm

03.14

Deadlift 155x5, 175x5, 205x5, 235x5, 265x1, 295x1 - 4 chins, 5 dips between sets
Ring rows 3x12, push-ups 3x12, BSS 3x10, Kneeling ab wheel 1x10, Neck harness 3x20

03.11

Press 45x10, 65x5, 95x5, 105x5, 115x1, 130x1 4 chins, 6 goblet squats between
25 reps each assistance.

03.09

30min easy jog

03.08

Squat 45x10, 135x5, 155x5, 175x5, 195x5, 155/5x5 - 4 chins, 4 dips between sets
Assitance circuit: push, pull, core, neck - 50 reps each

03.07

5min jog to hill, 8 hill sprints, 5min run home

03.04

Bench 45x10, 65x5, 115x5, 130x5, 145x5, 115/5x5 - 4 chins, 6 goblet squats between.
Assitance: Kroc rows, 16kg kb press, neck, Bulgarian split squats, curls, hanging knee raise - 50 reps or so

03.03

Jog to hill, 10 hill sprints, jog home.

03.01

Deadlift 155x5, 205x5, 225x5, 255x5, 285x5, 225/5x5 - 4 chins, 4 dips between.
Circuit:
One arm bench / push-ups, ring rows, lunges, neck harness, sit-ups / hanging knee raise: ~ 50 reps

02.28

5min jump rope, 30min elliptical

02.25

Press 45x10, 65x5, 100x5, 115x5, 125x5, 100/5x5 - 4 chins, 6 goblet squats between
Ring rows, 24kg swings, hanging knee raise, neck, push-ups, 3 sets

02.24

30min easy rope and elliptical

02.23

Squats 45x10, 95x5, 145x5, 165x5, 185x5, 145/5x5 - 4 chins, 4 dips between sets
Circuit x 3
Supported pull-ups x 10, One-arm bench 16kgx15, Kneeling ab wheel x 10, Swings 24kg x 15, Neck harness 20 x 20

02.22

3 mile run

02.21

Bench 45x10, 95x5, 115x5, 130x5, 145x5, 115/5x5, 4 chins, 6 goblet squats between
Assistance circuit:
Kroc rows 24kgx25, KB Press 16kg, KB swing 24kg, Hanging knee raises, Neck ext, Push-ups, Pull-aparts, Curls

02.18

Deadlift 155x5, 205x5, 220x5 (misload), 240x5, 270x5, 210/5x5 - 4 chins , 4 dips between.
Circuit x 3
Ring row x 17, Lunge, x 18, Push-ups x 17, Neck x 18, Kneeing ab wheel x 10

02.17

Jog to hill, 9 hill sprints (30-40sec), run home.

02.16

Press 45x10, 65x5, 95x5, 105x5, 120x5, 95/5x5 - 4 chins, 6 goblet squats between
Circuit x 4:
Ring row x 17, 24kg swing x 17, Neck harness x 17, Push-ups x 17, Hanging knee raises x 17

02.14

5min rope, 5min airdyne, 5min elliptical for 35min

02.13

Squat 45x10, 95x5, 135x5, 155x5, 175x5, 135/5x5 - 4 chins, 4 dips between sets
Circuit:
Rack chin-ups 3x10, 24kg swing 3x16, push-ups 3x16, neck harness 3x16, hanging knee raise 3x16

02.11

Bench 45x10, 95x5, 105x5, 120x5, 140x5, 105/5x5 - 4 chins, 6 goblet squats between
Assistance circuit:
Kroc rows 24kg x 20, KB swing 24kg/15x5, Push-up 5x15, Band pull-aparts 3x20, Neck 5x15, Kneeling abwheel 5x9

02.09

Deadlift 155x5, 175x5, 195x5, 225x5, 255x5, 195/5x5, 4 chins and 4 dips between sets
Circuit x 3:
Ring row x 15, lunge 16, push-ups 15, hanging knee raise x 15, neck x 15
40min

02.08

Jog to hill, 6 hill sprints, jog home.

02.07

Press 45x5, 65x5, 85x5, 100x5, 115x5, 85/5x5 - 4 chins, 6 goblet squats between
Circuit x 3:
15 ring rows, 15 24kg swings, 15 push-ups, 8 kneeling ab wheel, 15 neck harness.

02.04

Squat 45x10, 115x5, 140x5, 160x5, 180x5, 140/5x5 - 3 chins, 3 dips between sets
Circuit x 4:
15 ring rows, 15 24kg swings, 15 push-ups, 15 hanging knee raises, 15 neck
43min with warm up

02.03

30min elliptical

02.02

Bench 45x10, 95x5, 120x5, 135x5, 150x5, 120/5x5 - 3 chins / 5 goblet squats between
Circuit x 3:
15 ring rows, 15 24kg swings, 15 push-ups, 15 neck harness, 15 hanging knee-ups
~40min

02.01

Jog to hill, 8 hill sprints, jog home.

01.31

Deadlift 155x5, 205x3, 215x5, 245x5, 275x5, 215/5x5 - 3 chins, 3 dips between sets
Circuit:
14 ring rows, 14 lunges, 14 push-ups, 14 neck, 8 ab wheel x 5

1.30

45min elliptical

01.29

Press 95, 110, 125x5, 95/5x5 - 3 chins, 5 16kg goblet squats between
Circuit x 5:
Ring row x 13, 24kg swing x 13, Push-up x 13, hanging knee-ups x 13, neck harness x 13
About 50min with warm up

01.27

Run 3min on 3min off 30min or so.

01.26

Squat 130, 150, 170x5, 130x5/5 - 3 chin-ups, 3 dips between sets
Assitance circuit x 3: 13 ring rows, 13 push-ups, 13 24kg swings, 9 kneeling ab wheel, neck

01.25

5min jog
6 hill sprints
jog to round out the half hour

01.24

Bench 110, 125, 140x5, 110/5x5 - 5 16kg goblet squats, 5 chin-ups between sets
Assistance circuit x 3: Ring row 13, push-ups 13, 24kg swing 13, hanging knee-up 13, Neck

01.23

40min jog.

01.22

Deadlift 200, 230, 260x5, 200/5x5 - 3 pull-ups, 3 dips between sets
Assitance circuit x 5: Ring row x 12, push-ups 12, lunge 12, neck, kneeling ab wheel 8

01.21

5min jog, 6 hill sprints ~ 40sec, 10min jog home.

01.20

Press 45x10, 65x5, 90x5, 100x5, 115x5, 90/5x5, 5 16kg goblet squats and 3 chins between sets
Circuit x 3
Ring row x 12, lunge x 12, push-up x 12, hanging knee raise x 12, neck harness x 24

01.19

5min jog, 4x40sec hill sprints, 10min jog after.

01.18

Squat 95x5, 125x5, 140x5, 160x5, 125/5x5 - 3 chins, 3 dips between
Circuit x 3
Ring row x 12, swing 24kg x 12, push-up, x 12, ab wheel x 8, neck x 20

01.16

Bench 45x10, 95x5, 105x5, 120x5, 135x5, 105/5x5 - 3 chins, 5 16kg goblet squats between
Assistance circuit x 5
Ring row x 11, 24kg Swing x 11, Push-up x 11, Hanging knee raise x 11, Neck harness 20/20
47min.

01.14

Deadlift 190x5, 215x5, 245x5, 190/5x5 - 3 chins, 3 dips between
Circuit 5x10: Push-ups, ring rows, lunges, ab wheel, neck
45min or so

01.13

30min Fartlek run

01.12

Press 45x5, 65x5, 85x5, 95x5, 110x5, 85/5x5
Goblet squat 16kgx5 and chin-ups x 3 between sets
Hanging knee-ups, push-ups, lunges, neck, ring rows circuit, mostly 10 reps to 50 total.
50min total.

01.11

30min elliptical

01.10

Squat and Bench 5s PRO, FSL. - Realizing this workout takes too long to do on a regular basis. Going to regular 5s Pro, FSL 5x5.

01.09

2 mile Fartlek run

01.07

Warm up, Jumps
DL 155x5, 205x5, 240x5, 270x5, 205/5x5 - push-ups between
Press 90x5, 105x5, 115x5, 90/5x5 - push-ups and sit ups between
Circuit x 5: 20 Goblet squat, 10 push-ups, 5 chin-ups, 10 kneeling ab wheel.