various weights

1000 box step ups with 20kg ruck

Supersets ..

1. 4*10, 30s between exercise, 60s between sets
Db incline hammer press
Db incline supine row

2. 3*12, rests as above
Machine oh chest press
Wide grip lat pull down

3. As per 2
Cable flye
Straight arm cable pull down

4*10
Incline Close Grip bench Press

Underhand Lat Pull Down
3*12
Standing EZ Bar Curl
Lying EZ Bar Tricep Extension
Cable Hammer Curl
Cable Triceps Push Down

10 min spin bike

4*10
DB Shoulder Press

DB Lateral Raise
3*12
Cable Cross Over
Cable Face Pull
Weighted Crunch Reach

Weighted Seated Russian Twist

Cardio Finisher

20 mins - clean & jerk, power clean, snatch. Nothing too heavy, sets of 5 and 3

5 rounds

AMRAP 3
3 power clean (50kg/#110)
6 burpees
9 sit-ups

1 min rest between rounds

Did 2 rounds plus change each amrap for a total of 218 reps over the 5 rounds

4*12

dB hammer curl
dB inverted row
3*15
Machine chest press
Wide arm lat pull down
Cable flyer
Straight arm cable press down

3 sets of supersets

ROM drills, 5 mins elliptical

Superset: 4*12 front squat, Romanian Deadlift (tough one)
3*15 leg extension
3*15 hamstring curl
Superset 3*15 hanging knee raise, hanging knee twist

10 mins elliptical

10 rounds

25 bench jump overs
25 lateral step over
25 bear crunch
25 bench toe tap

37:50

Subbed a step for bench on the step overs and toe taps. I'll bench up next time

I also see a weighted vest in this workouts future

Finished off with 10*40m farmers carry with 30s rest. 2*25kg plates

ROM drills, 500m row

4*12 underhand lat pulldown
4*12 close grip inline bench press
Supersets 3*15 ez bar curl, ez bar tricep extension
3*15 cable tricep push down
3*15 cable hammer curl

Finisher
4*500m sprint row with 1 min plank after each effort

ROM drills, 800m run

Superset 4*12 dB shoulder press, lateral raise
3*15 cable face pull
3*15 cable crossover
Superset 3*12 oh dB crunch reach, dB russian twist

250 4ct flutter kick

EMOM 10 - 5 Burpees, 10s bar OH low squat hold

800m treadmill
10 rds:
10 kB swings 20kg
10 push-ups
10 sit-ups
10 air squats
800m treadmill
4:23 for both runs, 16:05 for the 10 rounds

5. Mile stationary bike 17:05, low resistance, high cadence leg spin (logged seperately)

due to be a rest day and I'd been hitting it hard previous days but went in anyway and did a bunch of lightweight exercises to get the blood flowing, 250 4ct flutter kicks and 15 mins yoga/ROM Drills

Split Summary
===
1) 2.7m - 47:46(17:43/m) 87/119bpm 150cal 57/62rpm 3.39/4.63mph

Box Breathing, 2 min Plank, ROM Drills

4 * 8 Decline Bench Press

4 * 10 Cable Flye
4 * 10 Cable Tricep Press Down
Superset 3 * 10 EZ BAr triceps extension, 3 * 20 EZ Bar Triceps Press

Superset 2 * 15 Weighted Push up (15kg plate); 2 * 20 High Plank Shoulder Tap

Prowler finisher was prescribed but I await the new prowler facility in the globo gym. I thought a good subsitute would be pushing a 25kg plate along the carpeted floor. 3 reps in and I decided it wasn't such a good idea

Box Breathing, 2 min Plank, ROM drills, 800m run

4*10 Leg Press

Superset: 4 * 10 Leg Extensions, Hamstring Curls

Superset: 3*20 Air Squats; 3 * 10 Jumping Squats
Superset: 2*15 wtd crunch reach on gym ball; 2*20 Plank Toe Taps
10 * 20m Farmers Carry with 30 sec rest - 2 * #75 DB
(first and last carry were for 40m - too and from the rack)

Rack Deadlift 4*8*110kg
Superset: 4*10, wide grip lat pulldown, underhand lat pulldown
Superset: 3*10 dB prone row, ez bar prone spider curl
Superset: 2*12 seated dB bicep curl, seated dB hammer curl

5 mins rest then "The centurion"

10 rounds for time
25 bench lateral jump overs
25 lateral step over (using step box)
25 bear crunch
25 step box toe taps

34:35 - 3:20 improvement on first go on the 2nd, better pacing and technique

10 mins warrior yoga

with 10kg vest

Work capacity
30 20kg plate GTOH

30 rope trainer pulls
Then 20 and 10 of same

RX was thrusters and rope climbs but no chance of getting a bar or DBs at 5:30 in the globo gym. The rope pulls were on a rope climb training machine

Durability: 2 mile treadmill run, 200 4ct flutter kicks

Box Breathing, ROM Drills

Strength: Back Squat
10 * 20, 60, 100, 95, 90 kg

Stamina: Chipper ...
50 BAck SQuats - 50kg
100 BArbell Box Step ups 18"
4 * 100m Farmers Carry - 2 * 20kg DB

Split Summary
===
1) 3.01m - 52:59(17:34/m) 87/99bpm 163cal 58/61rpm 3.41/4.63mph

Baseline: Box Breathing, 2 min plank with 10 pushup to finish, ROM Drills, 400m run

Strength: Push Press

10 * 20, 40kg
4 * 8 * 50kg

Stamina: 4 rounds not timed
20 * Push Press (30kg)
5 Ring Pullups
4 32kg kb drag (RX was buddy pull - I tied two ropes together and then one end to a kb and dragged it 10m each time)

Durability:
Max in 2 mins
Situps - 66
Air Squats - 60 (was feeling it a bit in the legs after yesterday)

PT Day

Baseline: Box Breathing, 2 min plank with 10 pushups, ROM Drills, 1 minute Airdyne

"Centurion +"
10 Rounds
25 Bench Jump Overs

25 Bench Lateral Step Overs

25 Bear Crunch
25 Bench Toe Taps
2 Pull-ups
(38-39 mins)
then straight into

200 4ct Flutter Kicks

Split Summary
===
1) 2.99m - 53:57(18:04/m) 92/116bpm 186cal 59/120rpm 3.32/4.99mph

40lb ruck

Baseline: Box Breathing, 2 min plank with 10 pushups, ROM Drills, 500m Row

Strength: Bench Press

10 * 20, 40, 60, 70, 65, 60 kg

Stamina
5 Rounds:
15 * Bench Press 35kg
20 * Alt arm DB Bench Press 12.5kg
40m OH Walking Lunge with 15kg plate

Durability: 22 Pull-ups, 200 4ct Flutter kicks