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28jun Thurs

Row
1000m
2min rest
300m/30s rest x 4/rest 2 min
x 4 rounds
2min rest
1000m
 
1jul day

Deadlift
150 x 3,3,10

Pendlay row
2 x 10

Ohp/ upright row
10/10 x 4

AB tabata
 
3jul the

Bench
85 x 3
65 x 10 x 5 +max pullups

pullups/ dips
 
4jul wed

Squat
130 x 3,3,8

AB intervals
1min on/30s rest x 10
 
6jul fri

Deadlift
155x 3,3,10

Ohp, cable rd flys x low weight volume
 
9jul mon

Run 10.5k
........

10jul tue

Bench
75 x 5 x 5 + single arm rows 5x10

Arms shoulders dips abs
 
13jul fri

Deadlift
160 x 3,3,7

Weighted pulls 10kg/ohp 50kg
5 x 5
 
16jul mon

run 12.4k
1:06
total climb 217m
HR avg 160 / max 182
 
17 jul tue

Squat
120 x 3 x 3 light ish reload

Bench
70 x 10,9,8,7 + pullups
Short breaks

Btn press/ curls/ upright row/ dips
 
18jul weds

Kb clusterals x 2

Row 500m/1min rest x 4

AB tabata
 
20jul fri

Pullup
Up to 24kg

Deadlift
165 x 3,3,7

Floor press
50kg x 10-15
x5 sets + core and db flyes
 
23jul mon

Squat
140 x 3,3,6

Db bench/rows 12-15 x 3 sets
Arm pump
 
24jul tue

Aslt bike
1 min on / 30secs rest x 20
HR max/avg 168/120
 
25jul wed

Bench
85 x 4 x 4 + drop set

Pullups dips rows arms assistance
 
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