Cock cock cock

15nov

Bike 15 min
Ski 2km
Row 300m/30s rest x 7
AB 100 cal

45 min
 
17nov

Dead lift
150 x 2 x 6
x 3 x 2

Pullup/dips
5/8 x 10
 
19 nov

Tgu
Up to 36 x f
32 x 3 (singles)
28 x 3 (set)

Bench
80 x 2 x 3
x 3 x 5

Rd cable flyes

Run 100m, bear crawl 30m, walk 30m x 3
 
24nov

Bench
80 x 2 x 2
x 3 x 6

Deadlift
150 x 2 x 5
x 3 x 3
 
27nov

Squat
120 x 2 x 3
x 3 x 5

Pullups
7 x 7
Neutra grip
7 x 3
 
30nov

Dead lift
150 x 2 x 4
x3 x 4
Superset
Pullups 12kg x 3

AB tabata
 
3nov

Run 8km


4nov
Bench
80x2
x3 x 7

Pulls
5 x max-1

Rd cable flyes

AB tabata
 
6dec

Bike 20min
200cal ski
200cal row
25cal AB (1.12)

50 min total
 
8dec

Dead lift
150 x 2 x 3
x3 x 5

Bench
80 x 3 x 8
 
10d3c

Tgu Up to 32kg

Pulls
20kg x 3 x 3
10kg emom +1 rep/min to failure (6)

Rd cable flyes, arms
 
11dec

Run intervals
600
600
500
400
300
200
100
100
200
300
400
1 min rest between
 
15dec

pullups
up to 32kg

pushpress
up to 70 x 3
80 x F
pausing at the top to improve static overhead hold strength for TGUs

AB intervals
30 cal/2min rest x 5
1 min sprint finish
 
18dec

deadlift
150 x 2 x 2
x 3 x 6

kb clusters x 2 (12kg pullups)
 
20dec

bench
up to 100kg
90 x 2 x 2
60 x 2 sets speed reps

pullups
up to 32kg + max bodyweight

dips
3 x max, short rest

AB intervals
40 cal, 2-3 min rest x 3
 
22dec

BJJ
drills and a few rounds rolling.
Should be able to train a bit for the next few weeks then we'll see how work goes.. good to be back on the mat.
 
24dec

Squat
120 x 2 x 1
x3 x 7

Push press
70 x 3 x 5

Rd cables
 
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