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