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