9

DL
300x5 -- PR!
270x5

SP
75x4 -- I don't know my PR in this lift, but I know that this is getting close.
65x5

PU
+20x5
BWx5

8

DL
295x5
265x5

SP
70x5
60x5

PU
+40x3, FAIL on 4 - eyes just a hair over bar
+20x5

7

DL
290x5
260x5

SP
65x5
60x5

PU
+30x5
+20x5

6

DL
290x5
260x5

SP
75x4L/3R
65x5
75x1

PU
+30x5
+20x5

5

PU
+20x5
BWx5

DL
285x5
255x5

SP
70x5
60x5

PU
+20x3
BWx3

SN
24kg
5min
40 reps

4

DL
280x5
250x5

SP
65x5
60x5

PU
+30x4, FAIL on 5th
+20x4

3

DL
285x5
255x5

SP
75x3
65x4
75x1

PU
+20x5
BWx5

2

DL
280x5
250x5

SP
70x5
60x5

PU
+30x4
+20x5

1

New Cycle!  After a very minor cold and several days off, back to it.  Same exercises as last time:  SDL, CDL, SP, TPU.

PU - Crowded gym
+20x5
BWx5

DL
275x5
245x5

SP
65x5
60x5

6

DL
285x5
255x5

SP
75x3L/2R
65x3
75x1

PU
+30x4
BWx5
+30x1

SN
24kg
5 min
44 reps

5

Cages all taken, so changed the order.

PU
20x5, Plates stuck elevated on 5th rep.
BWx5

DL
280x5
250x5

SP
70x5
60x5

4

DL
275x5
245x5

SP
65x5
60x5

PU
+30x2/BWx5 -- Machine broke
BWx5

3

DL
280x5
250x5

SP
70x5
60x5

PU
+20x5
BWx5

SW
24kg
5 min
70 reps

2

DL
275x5
245x5

SP
65x5
60x5

PU
+30x3, FAIL on 4
+20x4/BWx1

1

New Cycle!  Sumo's for heavy set, conventional for light, back to side presses, and tactical pull ups!

SDL
270x5
CDL
245x5

SP
60x5
55x5

PU - Machine broken, all reps BW
x5/CUx5
TPUx5/CUx5

SN
24kg
5 min
42 reps

13

DL
285x4, FAIL on 5th
255x5

MP
140x4
140x1
125x5

PU
+40x3, +30x2
+20x5

SW
24kg
5 min
70 reps

12

DL
280x5
250x5

MP
135x5
125x5

PU
+40x3, +30x1, +20x1
+20x5

SN
24kg
5 min
44 reps

11

DL
275x5
245x5

MP
130x5
120x5

PU
+30x4
+20x5

SN

SN
24kg
5 min
40 reps

10

DL
280x5
250x5

MP
140x4 -- I believe this was due entirely to psyching myself out before the set.  Will take another run at it.
125x5

PU
The weight stack pin was missing from the machine.
+20x5
+20x5

9

DL
275x5
245x5

MP
135x5
125x5

PU
+30x5
+20x5

SW
24kg
5 min
62 reps

8

DL
270x5
245x5

MP
130x5
120x5

PU
+20x5
+20x4, FAIL on fifth, just shy of a full rep.

SN

Friday, SN day!

24kg
9 min
50 reps

This proved to be a bit too much for my form, so after 50 I switched to:

HP
10 reps

7

DL
275x5
245x5

MP
135x5
115x5 -- Oops.  I should have done 120 or 125.  Whatever, 135 went up like nothin'!

PU
Machine STILL down!  If it's still down next time, I'll try holding a dumbbell with my feet.
Extra Wide Grip x5
Extra Wide Grip x5

I've been overthinking how to fit KB conditioning into my workout scheme.  As with most everything, simple is best.  M-W-F, SN-SW-SN.

6

DL
270x5
245x5

MP
130x5
120x5

PU
Machine was still down, so all PU's are BW
Extra Wide Grip x5
Wide Grip x5

5

Took an extra 2 days off for celebrating Halloween and not sleeping enough.  Back to it.

DL
265x5
240x5

MP
125x5
115x5

PU
Weighted machine was down for service, so all PU were BW this time.
Extra Wide Grip x5
Wide Grip x5

4

DL
265x5
240x5

MP
125x5
120x5

PU
+30x5
+20x4
BWx1

SN
24 kg
Posting this log on 11-2-10.  I don't remember the minutes or reps, but I know I did some!

3

DL
270x5
245x5

MP
130x5
120x5

PU
+20x5
BWx5

SW
24kg
3min
50 reps

2

DL
265x5
240x5

MP
125x5
115x5

PU
+30x5
+20x4

1

New cycle!  Sticking with sumo DL's, barbell MP's, and wide grip PU's.

DL
260x5
235x5

MP
120x5
110x5

PU
+20x5
BWx5

SN
24kg
9 min
60 reps

20

SDL
270x5
245x5

MP
135x4, FAIL halfway up on 5th
120x5

PU
+20x5
BWx5

19

SDL
265x5
240x5

MP
130x5
120x5

PU
+30x4, FAIL on the 5th just a hair from a complete rep.
+20x4, FAIL on the 5th just a hair from a complete rep.

18

SDL
260x5
235x5

MP
125x5
115x5

PU
+20x5
BWx5

17

SDL
265x5
240x5

MP
130x5
120x5

PU
+30x4
+20x5

16

SDL
260x5
235x5

MP
125x5
115x5

PU
+20x5
BWx5

SW
24kg
5 min
64 reps

15

SDL
255x5
230x5

MP
120x5
110x5

PU - Machine for adding weight was busy, so used Cybex machine and did all BW PU's
Wide Grip x 5
Conventional x 5
Wide Grip x 4

14

SDL
260x5
235x5

MP
125x5
115x5

PU
+20x5
BWx5

SW
24kg
5 min
70 reps

13

SDL
255x5
230x5

MP
120x5
110x5

PU
+30x4
+20x5

12

Mom was in town all last week, so there was no working out.  Feeling rested and ready to get back to it.

SDL
250x5
225x5

MP
115x5
105x5

PU
+20x5
BWx5

Run
Canal, down and back.

11

SDL
265x5 - 2.5er shortage, so I went 5 heavier than scheduled.  It went well :)
245x5

MP
130x4
130x1
120x5

PU
+30x4 - VERY nearly a 5th, but just got nose to bar
+20x5

10

SDL
255x5
230x5

MP
125x5
115x5

PU
+20x5
BWx5

SW
24kg
6 min
104 reps

9

PU - Packed gym during peak hours, so did what was available first.
+30x4, +20x1
+20x5

SDL
260x5
235x5

MP
120x5
110x5

8

SDL
255x5
230x5

MP
130x4, FAIL
120x5

PU
+20x5
BWx5

7

SDL
250x5
225x5

MP
125x5
115x5

PU
+30x3, +20x2
+20x4, BWx1

RUN
Canal down and back, about 2.5mi.

6

SDL
265x3, FAIL on 4th.  I could have screamed in frustration.

MP
130x5
120x5

PU
+20x5
BWx5

5

SDL
260x5
235x5

MP
125x5
115x5

PU
+30x3/+20x1, FAIL
+20x3/BWx2

4

SDL
255x5
230x5

MP
120x5
105x5

PU
+20x5
BWx5

SW
24kg
5 min
80 reps

3

SDL
260x5
235x5

MP
125x5
115x5

PU
+30x4/+20x1
+20x3/BWx2

SW
24kg
5 min
80 reps

2

SDL
255x5
230x5

MP
120x5
110x5

PU
+30x3/+20x2
+20x3/BWx2

1

So my "couple days off" to recover turned into about 3 weeks.  Did a lot of thinking about my workouts and decided I need to try something different to break these plateaus.  Decided to switch my DL stance from conventional to sumo (which I've never tried) and swap out the SP in favor of the barbell MP.  Pull-up grip for this cycle will be a bit wider than shoulder width.  I'm excited to see how this goes.

The marathon training I should have started in January hasn't started yet.  With this cycle, I want to go for a run at least 4 days a week, and do KB swings 2 times a week.

SDL
250x5
225x5

MP
115x5
105x5

PU
+20x5
BWx5

SW
24kg
5 min
70 reps

9

DL
275x2
245x3
275x2 - Progress!

SP
70x3
60x3
70x2 - Stagnant here today.

AGCU
+50x3 - Progress!
+30x4
+50x2 - A REAL two!  More progress!

It's been a rough week.  Feeling fatigued, gonna take the next couple days off and get some rest.

8

DL
275x2
245x3
275x1 - FAIL on second rep.  For what it's worth, it felt better and went higher than the last FAIL.  That isn't worth much.

SP
70x3
60x3
70x2

AGCU
+50x2
+30x4
+50x2 - Second rep was only nose even with bar.

7

DL
275x2
245x3
275x1 - FAIL on attempt 2.  God Dammit.  First rep went up EASY, second barely got off the ground.  WTF IS GOING ON?

SP
70x3
60x4
70x2 - Progress!

AGCU
+50x2 - Then one that was only nose over bar.
+30x4
+50x1 - FAIL on second rep a little more than halfway up.

I was in a big hurry today, working out just before work.

New rule:  Adam doesn't eat dinner until Adam has stretched.  I feel like tight hams are holding me back, but I won't know unless I stretch 'em.

6

DL
270x4 - FAIL on 5th.  Bar was out of position at beginning, and that of course put me out.  I felt good and strong throughout the set up to that point, so I'm moving forward next workout.
245x5

SP
70x2
60x3
70x2

AGCU
+50x2
+30x4
+50x2

5

DL
270x5
245x5

SP
70x2
60x3
70x2

AGCU
+50x2
+30x4
+50x2

4

DL
265x5
245x5

SP
65x5
60x5

AGCU
40x4
20x4

3

DL
265x5
245x5

SP
65x5
60x5

AGCU
+40x4
+20x4

SW
24kg
5 min
80 reps

2

DL
260x5
245x5

SP
60x5
55x5

AGCU
+30x4
+20x4

1

DL
260x5
245x5

SP
60x5
55x5

AGCU
+30x4
+20x4

12

DL
270x5
245x5

SP
70x2 FAIL on 3, both arms.  Fall down seven times, stand up eight...
65x4

AGCU
+50x2
+30x4

11

DL
270x5  -- Strong day today, these were easy!
245x5

SP
65x5
60x5

AGCU
+40x4 -- All chin over!
+20x4

10

DL
265x5
240x5

SP
65x5
60x5

AGCU
+40x4 -- First rep or two were chin over bar, last rep was only eyes over.
+20x4

Run
Canal, McCully to Ainakea to McCully to Seaside.  Approximately 3 miles.

9

DL
265x5 -- Solid.  Really had to dig on rep 4, but I love that feeling.
240x5

SP
60x5
55x5

AGCU
+30x4
+20x4

Run
Canal, McCully to Ainakea, round-trip, approx. 2.5 mi.

8

DL
260x5
235x5

SP
60x5
55x5

AGCU
+30x5
+20x5

Blew through this one in order to make a movie time... got a little sloppy, but made it through the motions.

7

DL
260x5
235x5

SP
55x5
50x5

AGCU
+20x5
BWx5

6

DL
255x5
230x5

SP
55x5
50x5

AGCU
+20x4
BWx4

Run
Ala Wai Canal from McCully to Ainakea and back.  Approx. 2.5 miles.  I don't remember exactly when I started, but I think it took about 20-25 minutes.

5

DL
255x5
230x5

SP
70x3
60x5

AGCU
+40x5 -- Lips at bar, not quite chin over on most of these.  May stay here next time, might drop down.
+20x5

SW
24kg
5 min
80 reps

4

DL
265x1
265xFAIL
265x3
265xFAIL

DAMMIT.  When it went up, it really felt like the right weight.  I think the FAILs were just a matter of getting out of position.  Again, my unwillingness to stretch is kicking my ass.

245x5 -- Went a bit heavier than I normally would have on set 2, hoping to make up for the FAILed reps that teach my muscles to fail.  I have no scientific reasoning for this.

SP
65x5
60x5

AGCU
+30x4
+20x4

3

DL
260x5
235x5

SP
65x5
60x5

(pull up resistance machine occupied, so...)
Wide Grip PUx5 (short pause)
CUx5 (short pause)
Parallel Grip PUx4

AGCU
BWx6

2

DL
255x5 -- could only find one 2.5lb plate, so stayed at same weight. 
225x5

SP
60x5 -- found the other 2.5... on the rack I was working at.
55x5

AGCU
+30x4
+20x4

1

DL
255x5
225x5

SP
55x5
45x5

AGCU
+20x4
BWx4

SW
24kg
5 min
73 reps

PttP - End Cycle

Took the last 4 days off for my wedding anniversary, and I go in tomorrow for the first color session on my right arm, so I won't be able to lift for as long as a week.  Good time to end the cycle.  I feel that I was VERY undisciplined this round, and like I didn't make any progress.  Looking at the numbers, it turns out I didn't.

I used today to go a little heavier, lift a little closer to max effort, just to sort of see where I am.

DL
275x2  - Rep #2 was a lesson in grinding.  It went up so slow, but it went up.  Both reps felt solid.

SP
75x2L/1R  - Missed my grip on the first R side attempt and had to abort.

AGCU

BW+50 x2  Felt strong enough to do more, but the right elbow tendinitis flared up immediately.  It's been feeling good after the last 4 days of rest, a few more will probably do it even better.

Overall I can't really complain.  The effort and discipline I put in yielded exactly what they were worth.  A week off might help me find some motivation.

PttP

DL
265x5
240x5

SP
60x5
55x5

AGCU
BW+40 x3 (*almost* 4!)
BW+30 x4

SW
24kg
5 min
84 reps

swings feel AWESOME.  Didn't realize how much I've been missing them.

PttP

DL
260x5
235x5

SP
70x4R/3L
65x5

AGCU
BW+30 x4
BW+20 x4

PttP

DL
255x5
230x5

SP
65x5
60x5

AGCU
BW+30 x4
BW+20 x4

PttP

DL
260x5
235x5

SP
60x5
55x5

AGCU
BW+40 x3
BW+30 x4

PttP

DL
255x5
230x5

SP
70x3
60x5

I've noticed that the regular PU grip really aggravates my elbows, so I played with a couple other grips today.

CU
BW+30 x5
Owch.  This caused as much, if not more, pain in the elbows.

AGCU
BW+20 x6
This grip (alternate, like for the deadlift) caused almost no pain.  Switched grip after each rep.  Will test this again tomorrow to see if it really doesn't hurt, or if my elbows were just full of blood, heat, and endorphins from the pain of the rest of the workout.

PttP

DL
250x5
225x5

SP
65x5
60x5

PU
BW+20 x5
BW x5

PttP

DL
255x5
230x5

SP
70x5
65x5

PU
BW+20 x5
BW x5

PttP

DL
250x5
225x5

SP
65x5
60x5

PU
BW+30 x4
BW+20 x4

PttP

DL
245x5
225x5

SP
60x5
55x5

PU
BW+20 x5
BW x5

PttP

Pulled back muscle feels less pulled, so back to work.

DL
250x5
225x5

SP
60x5
55x5

PU
BW+20 x5
BW x5

Felt pretty good, but I did start feeling the muscle I pulled in my low back, so I think I'll wait until next week to get back on swings.

PttP

No 2.5 lb plates... again.

DL

265x2 - Tweak.  Sloppy form earned me a tweaked lower back.  Aborted entire workout.  Now comes a day or two or three with no iron and lots of stretching.

PttP

DL
255x5
235x5

SP
70x3
65x4

PU
BW+30 x5
BW+20 x5

PttP

DL
250x5
225x5

SP
65x5
60x5

PU
BW+20 x5
BW x5

PttP

No 2.5 lb plates available today.

DL
255x5
235x5

SP
75x2
75x1
65x5

PU
BW+40 x3
BW+20 x5

PttP

DL
250x5
225x5

SP
65x5
60x5

PU
BW+30  Machine still broken.
BW x5
BW x5

PttP - New Cycle

Took a week off after getting the outline of my right sleeve done.  Back to it!  Starting at the same place I started the last cycle though - want to work on some things.

DL
245x5
225x5

SP
60x5
55x5

PU
BW+20  Damn machine broke.  I should get a chain.
BW x5
BW x5

PttP

DL
265x5
235x5

SP
75x2 No 2.5 lb plates available, had to go heavier.
65x5
75x1

PU
BW+40 x3
BW+30 x4

PttP

DL
260x5
235x5

SP
65x5
60x5

PU
BW+30 x5
BW+20 x5

PttP

DL
255x5
230x5

SP
60x5
55x5

PU
BW+20 x5
BW x5

SN
24kg
6 min
60 reps

PttP

DL
260x5
235x5

SP
70x4
65x5

PU
BW+30 x5
BW+20 x5

PttP

DL
260x3 -- Something's wrong with my form; my hamstrings are taking more than their share of the weight.  Suspect lack of flexibility not allowing me to get in proper position.  Will work on that.
235x5

SP
65x5
60x5

PU
BW+20 x5
BW x5

PttP

DL
255x5
230x5

SP
60x5
55x5

PU
BW+30 x4
BW+20 x5

SN
24kg
6 min
54 reps

PttP

DL
260x5
235x5

SP
70x4L/3R
65x5

BW+20 x5
BW x5

PttP

DL
250x5
225x5

SP
65x5
60x5

PU
BW+30 x4
BW+20 x5

SN
24kg
5 min
40 reps

PttP - New Cycle

 Back to it after a week of being ill with some kind of chest bug (still sick).  Jason says it could be pneumonia.  Eff that.  Felt fucking awesome to be back in the gym today.

DL
245x5
225x5

SP
60x5
55x5

PU
BW+20 x5
BW x5

Bent Press practice with 24kg KB

PttP

DL
255x5
230x5

SP
60x5
55x5

PU
BW+30 x4
BW+20 x5

SN
24kg
12 min
80 reps

PttP

DL
250x5
225x5

SP
70x2L/1R - Missed my grip; bar was tilting toward my head both sides!
70x-L/1R - Missed again!
65x4 - Missed AGAIN.  Could have done 5 easy with proper grip.  Fucked up.

PU
BW+20 x5
BW x5

Took a bitch day and skipped snatches.

PttP

DL
245x5
225x5

SP
65x5
60x5

PU
BW+30 x4
BW+20 x5

PttP

DL
250x5
225x5

SP
60x5
55x5

PU
BW+20 x5
BW x5

SN
24kg
10 mins
70 reps

PttP

DL
245x5
225x5

SP
65x5L/4R
60x5

PU
BW+30 x4
BW+20 x5

PttP

DL
240x5
220x5

SP
60x5
55x5

PU
BW+20 x5 --Went a little too fast on the reps, but these were the cleanest yet at this weight.  Chin cleanly over the bar on every rep!
BW x5

SN
24kg
8 min
52 reps

Recovery

Took two or three days off due to suspected torn muscle in upper back (near wolverine forepaw).  No lifts, but stretched.

PttP

DL
250x5
225x5

SP
65x4
60x5

PU
BW+20 x5
BW x5

SN
24kg
9 min
74 reps

PttP

DL
245x5
225x5

SP
60x5
55x5

Pull-Ups
BW+30 x3
BW+20 x4

SN
24kg
7 min
50 reps

PttP

DL
240x5
220x5

SP
70x2
65x4

Pull-Ups
BW+20 x5
BW x5

PttP

SN
24kg
10 min
86 reps

PttP

DL
235x5
215x5

SP
65x5
60x5

Pull-Ups
BW+30 x4
BW+20 x4

PttP

DL
230x5
210x5

SP
60x5
55x5

Pull-Ups
BW+20 x5
BW x5

SN
24kg
7 min
50 reps

PttP

DL
225x5
205x5

SP
65x4
65x1
60x5

Pull-Ups
BW+30 x4
BW+20 x5

PttP

DL
220x5
200x5

SP
65x5L/4R, 1R
60x5

Pull-Ups
BW+30 x4
BW+20 x4

SN
24kg
5 min
34 reps

PttP

DL
215x5
195x5

SP
70x2
70x1
60x5

Pull-Ups
BW+20 x5
BW x5
BW+20 x1

PttP

DL
210x5
190x5

SP
65x5
60x5

Pull-Ups
BW+20 x4 - Widened the grip.  Will stick with this grip from now on.
BW x5

SN
24kg
11min
90 reps

PttP

DL
205x5
185x5

SP
60x5
55x5

Pull-Ups
BW+20 x4 (did 5, but the last wasn't quite good enough, only eyes above bar)
BW x5

SN
24kg
6 min
52 reps

PttP

DL
200x5
180x5

SP
65x3
60x3

Pull-Ups
BW+20 x4
BW x5

PttP

DL
195x5
175x5

SP
60x5
55x5

Pull-Ups
BW+20 x 3, BW x 2
BW x 5

SN
24kg
9 min
52 reps

RoP Light Day

CnP
24kg
5x(1,2,3)

SN
24kg
6 min
42 reps

RoP Heavy Day

CnP
24kg
2x(1,2,3,4,5)
3x(1,2,3,4)

SW
24kg
4 min
90 reps

Pull-Ups
5x(1,2,3)

RoP Medium Day

CnP
24kg
5x(1,2,3,4)

HP
24kg
3 min
44 reps

RoP Heavy Day

CnP
24kg
3x(1,2,3,4,5)
2x(1,2,3,4)

SW
24kg
9 min
178 reps

Pull-Ups
25 singles

RoP Medium Day

CnP
24kg
5x(1,2,3,4)

HP
24kg
6 min
70 reps

Pull-Ups
1x(1,2,3,1)
1x(1,1,1,1)
2x(1,1,1)
1x(1,1)
-alternate with-
1 hanging knee raise per ladder

RoP Light Day

CnP
24kg
5x(1,2,3)

SN
24kg
6 min
16 reps + HP

Chin-Ups
5x(1,2,3)
-alternate with-
Hanging Knee Raise

RoP Medium Day

CnP
24kg
5x(1,2,3,4)

SW
24kg
10 min
184 reps

Pull-Ups
5x(1,2,3)
-alternate with-
1 hanging knee raise

RoP Light Day

CnP
24kg
5x(1,2,3)

SN
24kg
7 min
52 reps

Chin Ups
5x(1,2,3)
-alternate with-
1 hanging knee raise

RoP Heavy Day

CnP
24kg
4x(1,2,3,4,5)
1x(1,2,3,4)

SW
24kg
9 min
200 reps

Alternate Grip Pull-Ups
1x(1/1,2/2,3/3)
1x(1/1,2/2)
2x(1/1,1/1)
1x(1/1)
-alternate with-
Parallel Bar Push-Ups
5 reps per ladder

+other pulls

RoP Medium Day

CnP
24kg
5x(1,2,3,4)

SW
24kg
7 min
140 reps

Pull-Ups
1x(1,2,3)
4x(1,2)
-alternate with-
Parallel Bar Push-Ups
5-10 reps per Pull-Up ladder

RoP Light Day

CnP
24kg
5x(1,2,3)

HP
24kg
5 min
60 reps

Wide Grip Pull-Ups
2x(1,2,3)
3x(1,2)
-alternate with-
Parallel Bar Push-Ups
5 reps after each pull-up ladder

RoP Heavy Day

CnP
24kg
3x(1,2,3,4,5)
2x(1,2,3,4)

SW
24kg
9 min
194 reps

Chin Ups
1x(1,2,3,4)
1x(1,2,3)
1x(1,2,2)
2x(1,2)

Parallel Bar Push-Ups
5-6 sets
5-10 reps per set

And a very few:  hanging knee raise, bar-grip birch tree

RoP Medium Day

CnP
24kg
5x(1,2,3,4)

SW
24kg
12 min
190 reps

Pull-Ups
wide grip
1x(1,2,3,3)
1x(1,2,2)
3x(1,2)
-alternated each ladder with-
Parallel Bar Push-ups
5 reps after each pull-up ladder

Assorted playground messing around (hanging knee raises, bar-holding birch tree, etc)

RoP Light Day

 CnP
24kg
5x(1,2,3)

HP
24kg
3 min
46 reps

RoP Heavy Day

CnP
3x(1,2,3,4,5)
2x(1,2,3,4)

SW
24kg
8 min
160 reps

RoP Medium Day

CnP
24kg
5x(1,2,3,4)

SW
24kg
5 min
100 reps

RoP Light Day

CnP
24kg
5x(1,2,3)

HP
24kg
9 min
90 reps

RoP Heavy Day

CnP
24kg
2x(1,2,3,4,5)
3x(1,2,3,4)

SW
24kg
6 min
130 reps

RoP Medium Day

CnP
24kg
5x(1,2,3,4)

SW
24kg
6 min
110 reps

RoP Light Day

CnP
24kg
5x(1,2,3)

HP
24kg
7 min
74 reps

RoP Heavy Day

CnP
24kg
1x(1,2,3,4,5)
4x(1,2,3,4)

SW
24kg
4 min
90 reps

RoP Medium Day

CnP
24kg
5x(1,2,3,4)

SW
24kg
10 min
160 reps

RoP Light Day

CnP
24kg
5x(1,2,3)

HP
24kg
9 min
90 reps

RoP Heavy Day

CnP
24kg
1x(1,2,3,4,5)
4x(1,2,3,4)

SW
24kg
5 min
104 reps