Summer 19 - Hard

08:45 Home

Warm up
The 30/30/30 from Dan John:  https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

25 minutes this week or 2.5 cycles with a 24KG 'bell. 
Tough on the grip.

Summer 19 - Heavy

16:00 Gym

Warm up

Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x112.5
Bench 10x20, 5x40, 5x5x62.5
Pullups 8,6,5 (19)


Stretch

Summer 19 - Heavy

18:00 Gym

Run to gym

Squat 2x5x20, 5x60, 2x5x92.5
Clean, Press, Front Squat 2x3,2,1x50
Seated Press 2x8 (machine)
Row 2x8x50

Busy week and weekend so a very cut down version.

Summer 19 - Hard

09:30 Ireland

Warm up

The 30/30/30 from Dan John:  https://www.otpbooks.com/dan-john-training-program-design-everybody-else/


20 minutes this week or 2 cycles with a 10KG 'bell as all I have in that house.

Summer 19 - Long

18:00 Ireland

Run about 5 K

Summer 19 - Heavy

16:00 Gym

Warm up

Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x110
Bench 10x20, 5x40, 5x5x60
Pullups 3x6


Stretch

Summer 19 - Hard

19:30 Home

Warm up

The 30/30/30 from Dan John:  https://www.otpbooks.com/dan-john-training-program-design-everybody-else/


20 minutes this week or 2 cycles with a 24KG 'bell.

Summer 19 - Heavy

08:30 Gym

Run to gym

Squat 2x5x20, 5x60, 3x5x90
Clean, Press, Front Squat 5x3,2,1x47.5
Seated Press 3x5x20
Row 3x8x55

Summer 19 - Heavy

19:00 Gym

Warm up

Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x107.5
Bench 10x20, 5x40, 5x5x57.5
Pullusp 3x5
BB Curl 3x8x25


Stretch

Summer 19 - Hard

19:30 Home

Warm up

The 30/30/30 from Dan John:  https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Started with 15 minutes this week or 1.5 cycles with a 24KG 'bell.


30 seconds of Push-Up Position Plank (PUPP)
30 seconds of rest—I suggest shaking things out, like we were taught by Bud Winters in Relax and Win.
30 seconds of swings—if you get 20, the workout will be 300 swings . . . a very good workout
30 seconds of rest
30 seconds of Glute Bridge—Isometric Hip Thrust, top position
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of sitting at the bottom of the goblet squat[goblet squat]
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of marching in place (high knees/slow cadence) with a ’bell in a left suitcase carry
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of marching in place (high knees/slow cadence) with a ’bell in a right suitcase carry
30 seconds of rest
30 seconds of swings
30 seconds of rest

Stretch

Summer 19 - Heavy

12:30 Gym

Warm up
Squat 2x5x20, 5x60, 3x5x85
Clean, Press, Front Squat 5x3,2,1x45
Seated Press 3x8x18
Row 3x8x52.5


Stretch

Summer 19 - Long

15:00 Home

Run 30 minutes

Stretch

Summer 19 - Hard

19:30 Home

Warm up

12 minutes of

Minute 1 10 swings
Minute 2 10 swings
Minute 3 10 pushups
Minute 4 10 pushups
repeat

Stretch

Summer 19 - Heavy

19:00 Gym

Warm up
Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x105
Bench 10x20, 5x40, 5x5x55
Row 2x8x50


Stretch

Summer 19 - Long

10:00 Home

Run 30 minutes

Stretch

Summer 19 - Heavy

18:30 Gym

Warm up
Squat 2x5x20, 5x60, 3x5x82.5
Clean, Press, Front Squat 5x3,2,1x42.5
Seated Press 2x6x18
Pullups 3x5


Stretch

Summer 19 - Heavy

08:00 Gym

Warm up
Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x102.5
Bench 10x20, 5x40, 5x5x55
Pullups 3x5


Stretch

Summer 19 - Hard

19:30 Home

Warm up

12 minutes of

Minute 1 10 swings
Minute 2 10 swings
Minute 3 10 pushups
Minute 4 10 pushups
repeat

Stretch

Summer 19 - Heavy

13:15 Gym

Warm up
Squat 2x5x20, 5x60, 3x5x80
Clean, Press, Front Squat 5x3,2,1x40
Seated Press 2x5x18
DL 5x100
Pullups 3x5


Stretch

Summer 19 - Long

10:00 Home

Run 30 minutes

Stretch