11.30

Squat 155x5, 205x3, 225x5/4
Pull-up BWx5/4
Bench 115x5, 155x5/4
45min

11.29

10min rope, 20min jog
HLR 3x8

11.28

Squat 155x5, 205x3, 225x5/5
Pull-up BWx5/5
Bench 115x5, 155x5/5

11.18

Squat 155x5, 205x3, 250x3/5
Pull-ups BWx3, BW+20x3/5 - use 25 next time
Bench 95x5, 135x3, 175x3/5
55min or so

11.16

Indoor power intervals, 2min airdyne max, 4min rest x 5

11.15

Squat 155x5, 205x3, 225/5x4
Pull-up BW/5x4
Bench 115x5, 155/5x4

11.14

Rope, airdyne, elliptical medley - 35min

11.13

Squat 155x5, 205x3, 225x5/5
Pull-up BWx5/5
Bench 115x5, 155x5/5
KB OAS 24kg 15/15,15/15,10/10,10/10
KB Get-up 24kg 5/5

Alternated sqaut and pull-ups, keeper

1:08

11.10

Squat 155x5, 205x3, 225x5/4
Bench 95x5, 135x3, 155x5/4
Pull-up BWx5/4
KB swing 32kgx10/5

11.09

9 hill sprints

11.08

Squat 155x5, 205x3, 245x2, 265x3/3
Bench 95x5, 135x3, 155x3, 185x3/3
Pull-up BWx3, +32x3/3

11.07

30min jog

11.06

Squat 155x5, 205x3, 245x2, 265x3/3
Bench 95x5, 135x3, 155x3, 185x3/3
Pull-up BWx3, +32x3/3

11.05

30min jog

11.04

Squat 155x5, 205x3, 245x2, 265x3/3
Bench 95x5, 135x3, 155x3, 185x3/3
Pull-up BWx3, +32x3/3

11.03

30min jog

11.02

Squat 155x5, 205x3, 235x5/3
Bench 95x5, 135x3, 165x5/3
Pull-up BWx3, +10x5/3
TGU 24kg - 5min