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.