12.25

Squat 285x3/4
WPU BW+30x3/4
Bench 195x3/4
Dead 355x3
Airdyne 4x20cal, 1min rest

12.23

30min jog

12.22

Squat 285x3/4
WPU BW+30x3/4
Bench 195x3/4
Dead 365x3

12.21

35min elliptical

12.20

Squat 285x3/5
WPU BW+30x3/5
Bench 195x3/5
Dead 365x3

12.19

40min jog

12.18

Squat 155x5, 255x5/5
Pull-up BWx2, BW+15x5/5
Bench 155x2, 175x5/5
DL 175x4, 265x2, 315x5

12.15

AM:
30min jog

PM:
Squat 155x5, 255x5/5
Pull-up BWx2, BW+15x5/5
Bench 155x2, 175x5/5
DL 175x4, 265x2, 315x5

12.14

20min jog

12.13

30min jog

12.12

10min rope
Airdyne 4min @ 65+ rpm, 3min easy x 4, 5min easy

12.11

Squat 255x5/3
WPU BW+15x5/4
Bench 175x5/3
DL 315x5

12.08

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

12.06

AM:
30min jog

PM:
Squat 155x5, 205x3, 225x5/4
Pull-ups BWx5/5
Bench 155x5/5

12.05

30min jog

12.04

Squat 155x5, 225x5/3
Pull-ups BWx5/4
Bench 155x5/4
Deadlift 155x5, 245x2, 275x5

11.28

30min jog

11.27

Squat 155x5, 205x3, 225x5/4
Pull-ups BWx5/5
Bench 155x5/5
HLR 3x5
Deadlift 155x3, 245x3, 275x5
52min

11.26

1hr jog

11.25

Squat 155x5, 205x3, 225x5/5
Pull-up BWx5/5
Bench 155x5/5
DL 155x5, 245x3, 275x5/5
10min Airdyne 160cal, ~67rpm
1:15

11.24

50min jog

11.23

Squat 155x5, 205x2, 225x5/4
Pull-up BWx5/4
Bench 155x5/4
Deadlift 155x3, 245x3, 275x5
50min

11.22

35min jog
Lower back feeling tight. Going back to TA Op.

11.21

Squat 155x5, 245x3, 285x3,4,5
Chin-up BWx5, 35x3,4,5
Bench 155x3, 200x3,4,5
HLR 6,7,8
BR 165x12,10,9
BSS 32x8,9,10
PR 24x12,10,7

11.20

5min rope, 10min elliptical x 2, 5min rope
2min on/off x 2 airdyne
5min elliptical

11.18

Squat 155x5, 245x3, 285x2,3,4
Chin-up BWx3, 35x2,3,4
Bench 155x3, 200x2,3,4
HLR 5,6,7
Bent row 155x10,12,10
BSS 24x12,12,12
Press 24x10,10,10

11.17

25min jog, another 7 min with the dog.

11.16

30min jog

11.14

5min rope, 25min elliptical, 5min rope

11.11

Squat 155x5, 245x3, 275x1,2,3,1,2
Pull-up BW+25 2,3,5
Bench 165 5,6,7,8
HLR 5,6,7,8
DL 155x3, 245x3, 345x1,2,3,5
30on/off Airdyne 1.2 miles

11.10

35min jog.

11.08

34min jog

11.07

AM: 37min jog

PM:
Bench 155x4, 190x2,3,5
Chin-ups BWx6,7,9,8
Squat 155x5, 255x5,6,7,8
HLR BWx5,6,7,8
Airdyne 30sec 70+ rpm / 30sec off x 4

11.05

30min jog

11.04

Jog 1:07

11.03

AM:
37min jog

PM:
Squat 155x5, 245x3, 275x2,4,5
Chin-up BW+20x2,3,5
Bench 160x5,6,7,8
HLR BWx4,5,6,7
DL 155x4, 245x3, 335x2,3,5
40min

11.01

30min jog

10.31

AM: 30min jog

PM:
Bench 155x4, 185x2,3,4,5
Chin-up BWx5,6,7,8
Squat 155x5, 245x5,6,7,8
HLR BWx4,5,6,7
40min

10.30

30min jog

10.29

35min jog.

10.28

Squat 155x5, 245x2, 265x1,2,3,4,5
Chin-up BWx3, BW+15x1,2,3,4,5
Bench 155x5,6,7,8
HLR BWx3,4,5,6
DL 335x1,2,3,4

10.25

5min rope, 5min eliptical, 5min airdyne x 3

10.24

30min jog

10.23

KB row 24kg, BSS, KB bench 16kg, Swing 32kg, Ab wheel, Band rotations - 30 each. SE beginning numbers.

10.21

Squat 155x4, 245x3, 295x2/4
Pull-up 3x8
Bench 155x3, 205x2/4
HLR 3x6

10.19

Squat 155x5, 245x3, 295x2/4
Pull-up 3x8
Bench 155x3, 205x2/4
HLR 3x6

10.18

30min jog

10.17

Squat 155x5, 245x3, 295x2/4
Pull-up 4x8
Bench 155x3, 205x2/4
HLR 3x6

10.16

30min jog

10.14

Squat 155x5, 245x2, 265x3/4
Pull-up 4x7
Bench 155x3, 185x3/4
HLR 3x5
Deadlift 155x3, 245x3, 335x3/3

10.13

2min run, 2min jog x 7, 20min jog home.

10.11

Squat 155x5, 245x2, 265x3/4
Pull-ups 4x7
Bench 155x3, 185x3/5
HLR 4x5
A few easy 30on/off airdyne reps

10.10

Jog for a few minutes. Run the hills 4-5 short, 2 longer. Jog home 30min total

10.09

Squat 155x5, 245x2, 285x3/4 - misload
Pull-up 5x7
Bench 155x3, 185x3/5
HLR 5x5

10.07

Squat 155x5, 205x3, 235x5/5
Pull-ups 5x6
Bench 165x5/5
HLR 4x4
Deadlift 155x3, 245x3, 295x5/3

10.06

Warm up jog for a few min, around 10min hard, 15min easy

10.04

Squat 155x5, 205x3, 235x5/4
Pull-ups 4x6
Bench 165x5/4
HLR 3x4

10.03

3-5min run, 3-5 jog/walk x 4

10.02

Squat 155x5, 205x3, 235x5/4
Pull-ups 4x6
Bench 165x5/5
HLR 4x3

10.01

Jog 1:07

09.30

Squat 135x5, 225x3, 275x3/5
Chin-ups 5x8
Bench 135x5, 190x3/5
HLR 5x5
TBDL 245x3, 345x3/3

09.27

30min jog

09.26

Squat 135x5, 225x3, 275x3/4
Bench 135x5, 190x3/4
Chin-up 4x8
HLR 4x5

09.25

30min jog

09.23

Bench 135x5, 185x3, 225x3
Squat 135x5, 225/5x4
TBDL 245x3, 305/5x4
Chin-up 4x8
HLR 4x5

09.22

35min jog

09.20

TBDL 245x5, 335x3, 385x3
Bench 145x8/5
Squat 135x5, 215x5/5
Chin-up 5x7
HLR 5x5

09.19

3min jog, 3min run x 5

09.18

Squat 135x5, 225x3, 275x1, 305x2
Bench 145x5/5
TBDL 285x5/5
Chin-up 5x7
HLR 5x5
42min

09.17

38min jog.

09.16

Bench 135x5, 185x3, 215x3
Squat 215/5x5
TBDL 285/5x5
Chin-up 5x7
HLR 5x5
42min

09.14

5min jog, 10min run, 2min jog, 10min run

09.13

TBDL 245x5, 335x3, 385x2
Bench 135x10/5
Squat 205x5/5
Chin-up 5x6
HLR 5x4
~45min

09.12

Jogged and sprinted some hills for 30min.

09.11

Squat 135x5, 225x3, 275x1, 295x3
Bench 135x10/5
TBDL 265x5/5
Pull-ups 5x6
HLR 5x4
50min

09.10

1hr jog

09.09

Bench 135x5, 185x3, 205x3
Squat 135x5, 205/5x5
TBDL 265/5x5
Chin-ups 5x6
HLR 3,4,5
Neck harness 3x15

09.07

30min jog.

09.06

Bench 135x5, 185x3, 205x1
Squat 135x5, 205x3/3
TBDL 245x3/3
Pull-ups 3x3

09.05

30min jog

09.04

TBDL 245x5, 295x3, 335x1
Bench 135x3x3
Squat 200x3x3
Chin-ups 3x3
30min

09.03

35min jog

09.02

Squat 155x5, 245x3, 295x1
Bench 135x3x3
TBDL 245x3x3
Pull-ups 3x4
25min

08.31

26 min fartlek run.

08.30

Ring row, Squats, Push-ups, 16kg Swing, Crunches x 60, 2min rest x 2
Elliptical for 10min cool-down.

08.29

46min jog

08.28

Ring row, Squats, Push-ups, 16kg Swing, Crunches x 55, 2min rest x 3
Airdyne cool-down for 10min or so to round out the hour.

08.26

1:08 Jog

08.25

Ring row, squat, push-up, 16kg swing, crunch x 50, 2min rest x 3
10min airdyne

08.24

2min run, 2min jog x 7

08.22

Ring row, squat, push-ups, 16kg swing, crunches x 50, rest 2min x 2
10min elliptical

08.21

5min rope, 10min elliptical x 3

08.20

Ring row, Air squat, Push-up, 16kg Swing, Crunch x 45, 2min rest x 3
10min

08.19

1:07 jog

08.18

Ring row, Squat, Push-ups, 16kg swing, Crunches x 40, 2min rest x 3

08.17

6 hill sprints, 10min jog back.

08.16

Circuit x 2:
Ring row x 40
Squat x 40
Push-ups x 40
Swing 16kg x 40
Crunches x 40
2min rest
=======
15min elliptical

08.14

5min rope, 10min elliptical x 3

08.12

Circuit x 3:
Ring row x 35
Squat x 35
Push-ups x 35
Swing 16kg x 35
Crunches x 35
2min rest
=======
10min elliptical

08.11

1hr jog

08.10

Circuit x 3:
Ring row x 30
Squat x 30
Push-ups x 30
Swing 16kg x 30
Crunches x 30
2min rest
=======
10min elliptical

08.09

40min jog

08.07

5min jump rope
Oxygen debt 101 30on/off x 3, 3min rest x 4
10min elliptical

08.06

Squat 275x3/5
Pull-up BW+40x3/5
Bench 190x3/5

08.04

57min jog

08.03

Squat 275x3/5
Pull-ups BW+30x3/5
Bench 190x3/5

08.02

4min rope, 90sec airdyne @65rpm x 2
2min rope, 30sec airdyne @75rpm x 2
10min elliptical

08.01

50min jog

07.31

Squat 245/5x5
Pull-ups BW+10/5x5
Bench 170/5x5

07.28

Squat 245/5x5
Pull-ups BW+10/5x5
Bench 170/5x5

07.27

50min jog, Saturday's route in reverse

07.26

45min alternating elliptical and jump rope, 133 AHR.

07.25

Squat 245/5x5
Pull-ups BW+10/5x5
Bench 170/5x5

07.22

50min jog

07.20

Squat 230/5x5
Pull-ups BW/5x5
Bench 160/5x5

07.19

45min jog

07.18

45min jog

07.17

Squat 230/5x5
Pull-ups BW/5x5
Bench 160/5x5

07.16

5min rope, 5min ellipitcal for 30min

07.15

Squat 265x3/5
Pull-ups BW+16kgx3/5
Bench 185x3/5

07.14

45min jog

07.13

25min elliptical and jump rope

07.12

45min jog

07.11

Squat 265x3/5
Pull-up BW+30x3/5
Bench 185x3/5

07.10

45min jog

07.09

45min jog

07.08

Squat 235x5/5
Pull-up BW+10x5/5
Bench 165x5/5

07.04

Squat 235x5/3
Pull-up BW+10x5/3
Bench 165x5/3
30min Alternating rope and elliptical

07.03

43min jog.

07.02

Squat 235x5/5
Pull-up BW+10x5/5
Bench 165x5/5

07.01

Jog 45min route.

06.30

20min swimming pool.

06.29

Squat 225x5/5
Pull-up BWx5/5
Bench 155x5/5

06.28

43min elliptical and jump rope mixed in.

06.27

35min jog

06.26

Squat 205x5/4
Pull-up BWx5/4
Bench 155x5/5

06.24

Squat 155x5, 205x5/4
Pull-up BWx5/3
Bench 155x5/4

06.23

Jog to hill, 6 hill sprints, jog home.

06.22

Time to switch it up going 40/20 for a bit
TBDL 155x5, 245x3, 335x41 reps in 20min
Abwheel and Neck 3x10

06.21

Run 10min, walk 2min x 3

06.20

Squat 155x5, 245x3, 295x1,2,3,1,2,3
Pull-up BWx3, BW+15x1,2,3,1,2,3
Bench 155x4, 205x1,2,3,1,2,3
HLR 3x5
Airdyne 15on, 1min off x 6
Ladder format takes about the same time as before.

06.19

40min jog.

06.17

Squat 155x5, 245x3, 295x3,4,5
Pull-ups BWx3, BW+15x3,4,5
Bench 155x4, 205x3,4,5
HLR 4,5,6
16kg KB row 21, step-ups 21/21, KB bench 21, swing 21/21, band rotations 21/21

06.16

Jog to hill, 6 hill sprints, jog home.

06.15

Squat 155x5, 245x3, 295x3,4,4
Pull-up BWx2, BW+15x3,3,4
Bench 155x4, 205x3,4,4
HLR 4,5,5
Airdyne 30sec on/off x 6

06.14

30min elliptical
Airdyne 2min on 2min off x 3

06.13

Squat 155x5, 245x3, 295x3,4,4
Pull-ups BWx2, BW+15x3,4,4
Bench 155x4, 205x3,4,4
HLR 4,5,5
KB row 20, Step-ups 20, KB bench 20, KB swing 20/20, band rotations 20/20.

06.12

40min easy elliptical

06.10

Squat 155x5, 245x3, 295x3,4,4
Pull-up BWx2, BW+15x3,3,4
Bench 155x4, 205x3,4,4
HLR 4,5,5
Airdyne 15sec on, 1min off x 6

06.09

5min rope, 30min elliptical, 2min all out airdyne 45cal

06.08

Squat 155x5, 245x3, 295x3,3,4
Pull-ups BWx3, BW+15x3,3,4
Bench 155x4, 205x3,3,4
HLR 4,4,5
Ring row 30, Hindu squat 30, push-up 30, 24kg swing 15/15, band rotations 15/15 1min between.

06.07

Jump rope and agility ladder warm up
Airdyne 2min on/off x 4, trying to keep above 70rpm
Band rotations 3x15
Elliptical 30min zone 2

06.06

Squat 155x5, 245x3, 295x3,3,4
Pull-ups BWx3, BW+15x3,3,4
Bench 155x4, 205x3,3,4
HLR 4,4,5
Airdyne 30/30sec on/off x 5

6.04

53.5 min jog.

06.03

Squat 155x5, 245x3, 295x3,3,4
Pull-ups BWx3, BW+15x3,3,4
Bench 155x4, 205x3,3,4
HLR 4,4,5
Ring rows 36, Hindu squat 36, Push-ups 36, 24kg swing 18/18, band rotations 18/18

06.02

Tempo run 10min on, 2min off x 3

06.01

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 295x3x3
Pull-up BWx2, BW+15x3x3
Bench 155x4, 205x3x3
HLR 3x4
2min airdyne 73+rpm

05.31

Jump rope warm up
Airdyne 15sec on, 1min off x5
Elliptical 30min ~130bpm

05.30

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 295x3x3
Pull-ups BWx2, BW+15x3x3
HLR 3x4
Ring row 34, Hindu squat 34, push-ups 34, swing 24kgx17/17, band rotations 17/17

05.27

50min jog

05.26

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 295x2,3,3
Pull-up BWx2, BW+15x2,2,3
Bench 155x4, 205x2,3,3
HLR 3,4,4

05.25

34min jog

05.24

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 295x2,2,3
Pull-ups BWx2, BW+15x2,2,3
Bench 155x4, 205x2,2,3
HLR 2,2,3
Airdyne race to 15cal

05.23

Warmup, 35min zone2 elliptical 110-130 bpm.
Banded twists 3x12

05.22

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 295x2,2,2
Pull-ups BWx2, BW+15x2,2,2
Bench 155x4, 205x2,2,2
HLR 3x2

05.21

50min jog

05.20

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 285x3,4,5
Chin-ups BWx2, BW+15x3,4,5
2min airdyne 70-80rpm

05.18

7min jog, 6 hill sprints, jog home.

05.17

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 285x4,5,5
Chin-ups BWx2, BW+15x4,5,5
Bench 155x4, 200x4,5,5
Ring row 34, Hindu squat 34, Push-ups 34, KB swing 24kgx17/17, Kneeling ab wheel 17
55min

05.16

3min easy jog, 10min tempo run, easy jog for a few, jog up and down a hill home.

05.15

C&J 155x2,2,3
Squat 155x5, 245x3, 285x4,4,5
Chin-ups BWx2, BW+15x4,4,5
Bench 155x4, 200x4,4,5
Airdyne 15s on 1min off x 4

05.13

4 mile jog.

05.12

C&J 155x1,2,3
Squat 155x5, 245x3, 285x3,4,5
Chin-ups BWx2, BW+15x3,4,5
Bench 155x4, 200x3,4,5
Ring row 31, Hindu squat 31, Push-ups 31, 24kg Swing 16/16, Russian twist 16
Airdyne 2min 40cal - between 80 and 70rpm

05.10

7min jog, 6 hill sprints, 7min jog home.

05.09

C&P 155x1,2,3
Squat 155x5, 245x3, 285x3,4,5
Chins BWx2, BW+15x3,4,5
Bench 155x4, 200x3,4,5

Later on:
Band rotations 3x12 mixed with jump rope, 20min elliptical.

05.07

45min jog.

05.05

3min jog, 10min run, 13min easy jog home

05.04

C&J 155x2,3,3
SQ 155x5, 245x3, 285x4,4,5
CU BWx2, BW+15x5,5,5
BN 155x4, 200x4,5,5
Ring row x 30, Hindu squat x 30, Push-ups x 30, Swing 24kg x 15/15, Kneeling ab wheel 15

05.03

6min jog, 6 hill sprints, jog home.

05.02

C&J 155x1,2,3
Squat 155x5, 245x3, 285x3,4,5
Chins BWx2, BW+15x4,4,5
Bench 155x4, 200x3,4,5

04.30

45min jog

04.29

C&J 155x2,3,3
Squat 155x5, 245x3, 280x5,5,5
Pull-up BWx2, BW+15x5,5,5
Bench 155x4, 200x5,5,5

04.28

Jumps 3x2, jumping push-ups 3x2
Ladder drills
Banded twists 3x10-12
Airdyne 30on/off x4

04.27

C&J 155x2,2,3
Squat 155x5, 245x3, 285x4,5,5
Chin-up BWx2, BW+15x5,5,5
Bench 155x4, 200x5,5,5

04.26

Ladder drills
Jumps 2x3, jumping push-ups 2x3
5min jog, 10min run, 10min jog

04.25

C&J 155x1,2,3
Squat 155x5, 245x3, 285x4,4,5
Chins BWx2, BW+15x4,5,5
Bench 155x4, 200x5,5,5
Ring row x 24, Hindu Squats x 24, Push-ups 30, 24kg swing 12/12, Russian twist 12

04.24

Ladder drills
Jumps 2x3, jumping push-ups 2x3
7min jog, 4 hill sprints, 15min jog home

04.23

C&J 155x1,2,2
Squat 155x5, 245x3, 285x3,4,5
Chin-up BWx2, BW+15x4,4,5
Bench 155x4, 200x4,4,5

04.21

Jump rope / stretches
2x3 knee tucks and jumping push-ups
Jump rope / 3x12 band rotations
20min ellipitcal

04.20

C&J 155x1,1,2
Squat 155x5, 245x3, 285x3,4,4
Chin-up BWx2, BW+15x3,4,5
Bench 155x4, 200x4,4,5
Ring row x 30, Hindu Squat x 30, Push-ups x 30, 24kg swing 15/15, Kneeling ab wheel x 15

04.19

Jump rope / warm-up
Ladder drills
Jumps 3x2, jumping push-ups 3x2
Band rotations 3x10, jump rope between
Airdyne 30on/off x 5
20min elliptical

04.18

C&J 155x1,1,1
Squat 155x5, 245x3, 285x3,3,4
Chin-up BWx2, BW+15x3,4,5 repeat
Bench 155x4, 200x3,4,5
Airdyne 15s ~10cal on, 60s off x 4

04.12

C&J 155x1,2
Squat 155x5, 245x3, 285x2,3
Chin-up BWx2, BW+15x2,3
Bench 155x4, 195x2,3 - misload
15 ring rows, 15 hindu squats, 15 push-ups, 10 kneeling abwheel, 8/8 24kg swings

04.10

C&J 155x1,1
Squat 155x5, 245x3, 285x2,2
Chins BWx2, BW+15x2,2
Bench 155x4, 200x2,2
Airdyne race to 30cal

04.11

43min jog

04.07

Jump rope, Airdyne 30s on 180 off, 20min elliptical

04.06

High knee jumps 2x5, jumping push-ups 2x5 (touch n go)
Squat 155x5, 245x3, 275x4,4,5
Chin-up BWx2, BW+10x4,4,5
Bench 155x3, 195x4,4,5
Ring rows 28, Hindu Squats 28, Push-ups 28, Kneeling abwheel 16, 24kg swing 14/14

04.04

Jump rope warm up, Airdyne 30sec on/off x 5, Elliptical 20min.

04.03

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 275x4,2,4,5
Pull-ups BWx2, BW+10x4,4,5
Bench 135x5, 195x4,4,5

04.02

30min jog.

03.31

Jumps 3x2, jumping push-ups 3x2
Squat 155x5, 245x3, 275x3,4,5
Chin-ups BWx2, BW+10x3,4,5
Bench 95x5, 135x3, 195x3,4,5

03.29

Jump rope for a few minutes, and elliptical - 40min

03.28

Jumps 3x2, jumping push-ups 3x2
Squat 155x5, 245x3, 275x3,4,5
Chin-ups BWx2, BW+10x3,4,5
Bench 95x5, 135x3, 195x3,4,5

03.27

Jumps 3x2, jumping push-ups 3x2
30sec all out airdyne
30min elliptical

03.26

Jumps 3x2, jumping push-ups 3x2
Squat 155x5, 245x3, 275x3,4,5
Chin-ups BWx2, BW+10x3,4,5
Bench 95x5, 135x3, 195x3,4,5

03.24

Jumps 3x2, jumping push-ups 3x2
Squat 155x5, 245x3, 275x3,4,4
Chin-ups BWx2, BW+10x3,4,4
Bench 95x5, 135x3, 195x3,4,4
Ring rows 27, Wall-sit 1:20, Push-ups 30, 24kg swing 15/15, Plank

03.23

Jog to hill, 4 hill sprints, jog home.

03.22

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 275x3,4,4
Chin-ups BWx2, BW+10x3,4,5
Airdyne 30on/off x 4 - 60cals

03.21

35min eliptical

03.20

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 275x3,4,4
Chin-ups BWx2, BW+10x3,4,4
Bench 95x5, 135x3, 195x3,4,4
Wall-sit 1:20, 26 ring rows, 26 push-ups, 13/13 24kg swings, 1min
50min overall

03.17

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 275x3x2, 4
Chin-up BWx2, BW+10x3x2, 4
Bench 95x5, 135x3, 195x3x2, 4

03.15

Jump rope and agility ladder warmup
Airdyne 2min hard (50cal), 2min off, 50cal as fast as possible (2:45 or so), 2min off, 2:45 - tried to beat 50cal

03.14

Jumps 2x3, jumping push-ups 2x3
Squat 155x5, 245x3, 275x3x2, 4
Chin-ups BWx2, BW+10x3x3
Bench 95x5, 135x3, 195x3x2, 4
Wall sit 1:20, Ring rows 26, Push-ups 26, Swings 24kg 13/13, Plank 1:20

03.13

5min jump rope, 35min elliptical

03.11

Power: Jumps 2x3; jumping push-ups 2x3
Strength: Squats - 155x5, 245x3, 275x3x2, 4; Chin-ups BWx2, BW+10x3x2, 4; Bench 95x5, 135x3, 195x3x2, 4
HIIT Airdyne 2min max 56cal

03.09

Power: Jumps 2x3, Jumping push-ups 2x3
Strength: Squat 155x5, 245x3, 275x3x3; Chin-up BWx2, BW+10x3x3; Bench 95x5, 135x3, 195x3x3 - Sets every 2:30, squat and chins supersetted
Endurance: Wall sit 1:10, Ring-rows max in 1:10, push-ups max in 1:10 - Timer set on/off 1:10

03.08

5min rope, 30min elliptical LSS pace.

03.07

Strength: Squat 155x5, 245x3, 275x3x3; Pull-up BWx2, BW+10x3x3; Bench 95x5, 135x3, 195x3x3
HIIT: 2min all out airdyne - 55cal

03.05

Power: Jumps 2x3, jumping push-ups 2x3
Strength: Squat 155x5, 245x3, 275x3x3; Pull-ups BWx2, BW+10x3x3; Bench 95x5, 135x3, 195x3x3
Endurance: Wall sit 1min, Ring row 20, Push-ups 20, Plank 1min, 20 24kg swings

03.02

Power: 3x3 jumps for height, 3x3 jumping push-ups
Strength: Squat 275x2x3, Chin-ups BW+10x2x3, Bench 195x2x3 - back off week
HIIT: 2min airdyne all out - measure distance covered next time
50min total

03.01

LSS: 30min jog
ME: Ring push-ups 15, wall sit 45sec, ring rows 15, plank 45sec

02.27

Power: Jumps for height 2x3, jumping push-ups 2x3
30min eliptical

02.25

Bench 95x5, 135x3, 195x3x3, 8
Pull-up BWx8x4
Deadlift 155x5, 245x3, 285x6x4
Neck, abs, calves, rear delts 3 sets

02.24

Squat 155x5, 245x3, 275x3x3, 275x8
Press 115x6x4
Pull-up BWx8x4
Neck, abs, calves, rear-delts

02.21

Deadlift 155x5, 245x3, 295x2, 325x3x3, 325x10
Pull-up BWx8x4
Bench 165x6x4

02.20

Press 95x5, 115x2, 135x3x3, 135x8
Squat 155x5, 205x3, 235x6x4
Pull-up BWx8x4
Neck, abs, calves, rear delts - 3sets

02.17

Bench 135x5, 175x4x4
Deadlift 155x5, 245x2, 265x8x4
Pull-up BWx7x4

02.16

Squat 155x5, 205x3, 255x4/4
Pull-up BWx7/5
Press 105x8/5
Neck, abs, calves

02.14

Deadlift 155x5, 245x3, 305x4/5
Bench 155x8/5
Pull-up BWx7/5
NAC x 3

02.13

Press 95x5, 125x4/5
Squat 155x5, 225x8/5
Pull-up BWx7/5
Neck, abs, and calves 3 sets

02.10

Bench 155x2, 165x5/5
Deadlift 155x5, 245x10/5
Pull-up BWx6
Neck, abs, calves 3 sets

02.09

Squat 155x5, 235x5/5
Press 95x10/5
Pull-ups BWx6/5
Neck, abs, calves 3 sets

02.08

30min jog

02.07

Jump rope 5min
Power clean and jerk up to 95x3
Deadlift 155x5, 245x2, 285x5/4
Pull-ups BWx6/4
Bench 145x10/4

02.06

Jump rope 5min
Power snatch worked up to 95x3
Press 95x2, 115x5/5
Squat 155x5, 205x10/5
Neck, abs, calves 3 sets

02.04

Jump rope 5min
Power clean and jerk up to 95#
Deadlift 155x5/3
Bench 95x5/3

02.02

Power snatch 45x5, 95x3/2
Press 55x5/3
Squat 125x5/3

02.01

30min jog, quick sprint at the end.

01.30

Bench 135x5, 185x3/3, 185x10
Deadlift 155x5, 245x2, 275x6/4
Pull-up BWx8/4

01.29

Squat 155x5, 245x2, 265x3/3, 265x8
Press 105x6/4
Pull-up BWx8/4

01.27

Deadlift 155x5, 245x5, 315x3/3, 315x8
Bench 165x6/4
Pull-up BWx8/4

01.26

Press 65x5, 125x3/3, 125x10
Squat 155x5, 225x6/4
Pull-up BWx8/4
Neck, abs, and calves 3 sets

01.24

Jog ~10min, 4 hill sprints, Jog ~10min

01.23

Bench 135x5, 175x4/5
Deadlift 155x5, 255x8/5
Pull-up BWx6/5
Neck, abs, and calves 3 sets

01.22

Squat 155x5, 245x4/4
Press 105x8/4
Pull-ups BWx6/4

01.19

Deadlift 155x5, 245x3, 295x4/5
Bench 155x10/5
Pull-up BWx6/5
Neck, abs, calves 3 sets

01.18

Press 65x5, 115x4/4
Squat 155x5, 215x4/4
Pull-up BWx6/4
Neck, abs, calves x3

0.16

Bench 135x5, 165x5/5
Deadlift 155x5, 235x10/5
Pull-ups BWx5/5
Neck, abs, calves 3 sets

01.14

Squat 155x5, 225x5/5
Pull-up BWx5/5
Press 85x10/5
Neck, abs, calves 3 sets.

01.12

DL 155x5, 245x3, 275x5/5
Pull-up BWx5/5
Bench 135x5/5
Neck, abs, calves 3 sets

01.11

Press 55x5, 105x5/5
Squat 155x5 205x10/5
Pull-up BWx5/5
3 sets of calves, abs, and neck.