Jumps 3x2, jumping push-ups 3x2
30sec all out airdyne
30min elliptical
Monday, March 27, 2023
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
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
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
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
Squat 155x5, 245x3, 275x3,4,4
Chin-ups BWx2, BW+10x3,4,5
Airdyne 30on/off x 4 - 60cals
Tuesday, March 21, 2023
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
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
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
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
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
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
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
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
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
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
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
Strength: Squat 275x2x3, Chin-ups BW+10x2x3, Bench 195x2x3 - back off week
HIIT: 2min airdyne all out - measure distance covered next time
50min total
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