Don't even know what to call it any more.

10km cycle - 26 mins

Training
Meant to be testing

Squat
Warmed up
Squatted up to 100 x 1.
Weird crunching noise in lower back.
Left squatting and didn't DL

Bench
Bar - 2 x 10
50 - 5
60 - 3
70 - 1
80 - 1
90 - 1
95 - 1
100 - 1
Left it there

Press
Bar - 2 x 5
30 - 3
40 - 2
50 - 1
60 - 1
65 - 1
70 - 1
72.5 - x

Workout
3 rounds of
Med ball Russian twists x 25
RFE split squats - 25 e/s
KB rows - 16kg KB - 25 e/s

Cycle home
10km - 26 mins

More frustration
My back & my knees are starting to really frustrate me

Back is still tender.
Improving slightly,

Doing mobility, yoga/pilates stuff.

Yesterday - 20km cycling

Today - 52km cycling in 2:17;34
Happy with that

Cycle to work
10km - 24 mins

Foam rolling
Quads
ITBs
Calves
Glutes
Hamstrings
Back

Chins - 2 x 5

Afternoon sesh

Foam rolling
Quads
ITBs
Calves
Glutes
Hamstrings
Back

Hip flexor - 2 x 20s each side
SL RDLs - 8 e/s
IYTs - 10

Block 1 - 10 mins
Farmers walks - 40m
2 x 24kg KBs - 20s on/20s off

Block 2 - 10 rounds of
16kg KB SA Press - 5 e/s
15s plank
40m dash

Block 3
Rounds of:
5 reverse lunges off right leg
5 offset KB squats with KB on RHS
5 reverse lunges off left leg
5 offset KB squats with KB on LHS
6 rounds

Block 4
3 rounds of:
V up hold - 30s
Russian Twists - 20 reps
Cobra Stretch - 30s

Static Stretching

Protein shake, banana, Apple & 2 hour break

2.5km spin to gym


Evening session

Warm up
3 rounds of:
Squats - 10
Jumping Jacks - 10
Band pull aparts - 10
Mountain climbers - 10
Lunges - 10

A - bench
65% of 1RM
67.5kg - 11 x 3 with 2s pause OMEM

B - 10 min block of:
10 wall balls with 7kg med ball
5 burpees
12 rounds

C - Tabata air squats
20s on/10s off x 8

D - shoulder circuit
3 rounds of:
10 scap pull ups
2 x 10 two way pull apart
10 Seated DB Power Cleans
10 Face pulls

Smash glutes with grid roller

10km cycle home

Tough day of training but enjoyable

Thursday - 20km of cycling
Foam rolling
Shoulder circuit

Friday

Cycle to work
New route - 8.4km - 20:33

Foam rolling
Core circuit

Evening session

Warm up
3 rounds of:
Squats - 10
Jumping Jacks - 10
Band pull aparts - 10
Mountain climbers - 10
Lunges - 10

A) Deadlift 65% x3 on the minute every minute x11 minutes
115kg - 11 x 3

10 minutes for max rounds of:
-goblet squat x10 with 16kg KB
-sit up x10
-jumping jack x10

C) 20s on/10s off x8 of:
burpees

D) Core Circuit:
-plate shift x45s
-30s break
-russian twist x45s
-1 minute break
-repeat 4x

Stretch

Cycle home
9km - 24:48

Double post

Friday.
Cycle 10km

Foam rolling
Glutes
Hammies
Calves
Quads
Back,
Lats

Warm up
Hip flexor stretch
Bird dogs
Glute activation
Squats
Lunges
Jumping jacks

A1 Deadlift
4 x 5 @ 112.5kg
A2 - DB Tri Ext
4 x 8 with 2 x 14kg DBs

B1 split squats
2 x 16kg KBs - 12 per leg
B2 inverted rows
4 x 12

C1 25 push ups
C2 25 KB Swings @ 20kg
C3 30s plank
3 rounds

Static stretching
Loads of sushi

Monday - 10km cycling

Tuesday - Morning cycle - 10.7km

Afternoon Staff Sesh
IYTs - 10

Block 1 - 10 mins
Farmers walks - 40m
57.5kg on trap bar - 20s on/20s off
15 trips

Block 2 - 10 rounds of
16kg KB Single Arm Press - 5 e/s
15s leg raise/hollow hold
40m dash

Block 3
KB swings - 24kg KB
6 rounds of 30s on/ 30s off

Block 4 - 6 minutes of Rounds of:
5 reverse lunges off right leg
5 offset KB squats with KB on RHS
5 reverse lunges off left leg
5 offset KB squats with KB on LHS
6 rounds

Block 4
3 rounds of:
V up hold - 30s
Russian Twists - 30 reps
Cobra Stretch - 30s
Back extensions - 10

Static Stretching

Some porridge & protein

2.5km cycle to gym

Evening session

Warm up
A1 -77.5kg squat with 3s eccentric
4 x 8
A2 - DB Press
20kg KBs - 4 x 8 with 3s eccentric

B1 - BB row
60kg - 4 x 12 - 2s pause at top
B2 - KB reverse lunge
2 x 16kg KBs - 4 x 12 per leg

C1 - DB floor press-20kg DBs x 25
C2 - KB row - 16kg KB - 25 e/s
C3 - hollow hold/leg raise - 30s
3 rounds


Smash glutes with grid roller

10km cycle home
28 mins

Friday
10km cycling

Warm up

Then

A1 Deadlift
120kg 3 x 5 and 1 x 7
A2 DB Triceps Ext
2 x 16kg DBs - 4 x 8

B1 - split squat
2 x 16kg KBs - 4 x 12 e/s
B2 Inverted Rows
4 x 12

C1 push ups
3 x 25
C2 KB swings
24kg - 3 x 25

D - 4 rounds of:
Sit thrus - 20 seconds
10s off
Sit ups - 20s
10s off

Sunday
Hell & Back
10km obstacle course
1 hour 55 mins

Monday
10km cycling

10km cycle to work - 24 mins

2.5km cycle to gym

A1 bench - 70% 1RM
70kg - 4 x 8 paused
A2 - KB Swing - 2 x 24kg - 4 x 8

B1 - CGBP
50kg - 4 x 12
B2 KB Row - 24kg
4 x 12 with 3s eccentric

C1 - 22.5kg BB Thrusters to med ball
25,20,20
C2 - plank
3 x 30s

D1 - 20s sit thrus
10s off
D2 - 20s sit ups
10s off
4 rounds


Smash glutes with grid roller

11km cycle home
28 mins

Morning cycle - 10.7km

Afternoon Staff Sesh
Warm up

Block 1 - 10 mins
Farmers walks - 40m
62kg on trap bar - 20s on/20s off
15 trips

Block 2 - 10 rounds of
16kg KB Single Arm Press - 5 e/s
15s leg raise/hollow hold
40m dash

Block 3
KB swings - 24kg KB
8 rounds of 30s on/ 30s off

Block 5
20s sit thrus
10s off
20s sit ups
10s off
4 rounds

Static Stretching
Apple & protein

2.5km cycle to gym

Evening session

Warm up
A1 -90 kg squat with 3s eccentric
8,8,6,8
A2 - DB Press
24kg KBs - 8
20kg KBs - 3 x 8 with 3s eccentric

B1 - BB row
70kg - 4 x 12 - 2s pause at top
B2 - KB reverse lunge
2 x 16kg KBs - 4 x 12 per leg

C1 - DB floor press-20kg DBs x 25
C2 - KB row - 16kg KB - 25 e/s
C3 - hollow hold/leg raise - 30s
3 rounds


Smash glutes with grid roller

10km cycle home
40 mins
Horrible weather

Cycle to work
8.6km - 19mins was flying it

Warm up
Bench - bar - 3 x 12
KB swings - 20kg - 3 x 8

A1 bench - 75% 1RM
75kg - 4 x 6with 3s eccentric
A2 - KB Swing - 2 x 20kg - 4 x 8

B1 - Close Grip Bench Press
50kg - 4 x 12
B2 - DB Row - 32.5kg
4 x 12 with 3s eccentric

C1 - BB Thrusters to med ball
3 x 25
C2 - plank
3 x 45s

50 sit ups

3 x 20 push ups
3 x 35s hollow hold

10km cycling today

Gym Day 1
A1 - 100kg squat with 3s eccentric
3 x 6
1 x 8
A2 - DB Press
2 x 16kg DBs - 4 x 10

B1 - BB row
80kg - 4 x 12
B2 - KB reverse lunge
2 x 16kg DBs - 4 x 8 per leg

C1 - DB floor press-20kg DBs x 25
C2 - KB row - 16kg KB - 25 e/s
C3 - hollow hold/leg raise - 50s
3 rounds

Friday

Foam rolling
Glutes
Hammies
Calves
Quads
Back,
Lats

Warm up
Hip flexor stretch
Bird dogs
Glute activation
Squats
Lunges
Jumping jacks

A1 Deadlift
145 - 4 x 3
Double overhand
A2 - DB Tri Ext
4 x 10 with 2 x 12kg DBs

B1 RFE split squats
35kg - 12 per leg
B2 inverted rows
4 x 12

C1 10 plyo push ups
C2 25 KB swings @ 24kg
C3 - pallof press alphabet
3 rounds

Static stretching

Cycle to work
9km - 23 mins

Am session
Foam rolling
A - Inc DB Benching
2 x 30kg DBs - 4 x 6

B1 - DB Flies
12kg DBs - 4 x 12
B2 - KB Swings
24kg KB - 4 x 25

C1 - band assisted Triceps dips
3 x 12
C2 - med ball Russian Twists
3 x 30

Pm session
Hang clean and jerks
40kg - 3 x 3
50kg - 2 x 3
60kg - 2 x 2
70kg - 2 x 1
80kg - 2 x 1
85kg - 1
72.5kg - 5 x 1

Cycle home
9km - 26 mins

Cycle to work:
9km - 22 mins

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
10 oh squats
10 pull aparts
10 jumping jacks
10 mountain climbers

A1 - BB row - 70kg - 1040 - 6 reps
A2 - band pull aparts 2s pause -12
A3 - Lat raises - 8kg KBs - 25
7 rounds

B1 - 6 burpees
B2 - 12 push ups
B3 - 25 air squats
7 rounds

Core work

Cycle home
10km - 30 mins