Monday, March 27, 2023

03.27

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

Sunday, March 26, 2023

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

Thursday, March 23, 2023

03.23

Jog to hill, 4 hill sprints, jog home.

Wednesday, March 22, 2023

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

Tuesday, March 21, 2023

03.21

35min eliptical

Monday, March 20, 2023

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

Friday, March 17, 2023

03.17

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

Wednesday, March 15, 2023

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

Tuesday, March 14, 2023

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

Saturday, March 11, 2023

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.

Wednesday, March 8, 2023

03.07

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

Sunday, March 5, 2023

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

Thursday, March 2, 2023

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

Wednesday, March 1, 2023

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