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.