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