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