Cock cock cock

14oct

TGU
up to 24kg, a couple on each side
back down to 16kg to practice, multiple reps without putting the KB down etc
never done these before, will do again!

Deadlift
160 x 4
just taking it easy

Deep Split Squats
50kg
a couple sets of reps, a couple sets of alternating static holds 10-30 secs

10k KB challenge "cluster"
24kg KB/ 10kg pullup
10/1; 15/2; 25/3; 50/4
x 2 (as opposed to 5)
Just trying this out to see if it would be worth doing the full 10k thing. Only did 2 sets as opposed to 5. This was not too hard considering what id already done but I can imagine my glutes and lower back getting insanely tight and uncomfortable doing this x 2.5, 5 days a week. Will prob keep it in the bank as a standalone conditioning session.

Assault bike tabata
avg watt 600
I know from my recent sessions that once i fatigue and settle into aerobic output i consistently produce 330w @ 62rpm on the AB so i was aiming to keep it above 560 for the duration of this. It became incredibly painful and i will continue to use this.
 
16oct

F squat
Up to 120kg x 1

Bench
74 x 7 x 5

Conditioning
Row 300m/30s rest x 5
 
20oct

Tgu
Up to 28 kg

Deadlift
170 x 4

Kb swing 'clusters' x 2
+ ohp 50kg
 
23oct

squat
120 x 2 x 8

50kg lung holds

pullups/dips 3 x max
 
28oct

Tgu
Up to 32kg
Reps at 24kg

Deadlift
180 x 2 x 2

Kb clusters x 3
2 × pullups +10kg
1 x dips + 10kg
 
30oct

tgu
24kg x 4/side unbroken

squat
120 x 2 x 7
120 x 3

bench
80 x 2 x 7
80 x 3

AB tabata
 
2nov

Bench
80 x 2 x 6
80 x 3 x 2

6 Pullups/8 dips x 8

Ab tabata
 
4nov

Deadlift
150 x 2 x 8

kb clusters x 3 (ohp 50kg)
 
5nov

pullup
up to 30kg x 1 >> drop set > 10kg x 7 > bw x 8

dips
up to 20kg x 3,4

conditioning
10 cal AB, 10 kb swing 32kg, 10 burpee x 10
19min
 
6nov

100cal - ab ski row ab ski
Pushups in between

Gym got hell busy so i left early
 
7nov

Squat
120 x 2 x 6
x 3 x 2

Bench
80 x 2 x 5
x 3 x 3

Ab tabata
 
9nov

Bike 20 min
Ski 125 cal
Row 3km
AB 100 cal
Bike 5 min
 
10 nov

dead hang 2 min
pullups
up to 25kg x 1
20kg x 3 x 2

deadlift
150 x 2 x 7
x 3 x 1
s/set dips 10kg x 5
 
12nov

conditioning
1500m row
50 pullups
50 power clean push press 50kg
100 cal ski
50 rows 50kg
50 bench 60kg
100 cal AB
 
14nov

Squat
120 x 2 x 5
x3 x3

Bench
80 x 2 x 4
x3 x 4

Pullups max x 3

AB tabata
 

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