Swings Day 7

Swings w/ 45kg x 20, 20, 20, 15, 15 1 minute rest between sets Notes: -This weight is starting to feel lighter. Will probably add 10kg in the next week or so. -Starting my experiment with Biotest's Mag 10 1 hour post workout.

Swings Day 6

Swings w/ 45kg x 10, 15, 15, 15, 20 1 minute rest

Swings Day 5

5 x 15 swings w/ 43kg 1 minute rest

Swings Day 4

5 x 15 swings w/ 43kg 1 minute rest

Swings Day 3

Swings w/ 43kg x 15,15,15,10 1-2 minutes rest between sets

Swings Day 2

Swings w/ 42kg (t-handle) x 50kg (15,15,5) Planning to slowy ramp up to 60-70kg swings x 50 as explained here.

Swingin' Simplicity

50 swings w/ 24kg KB

5x5

Keeping it simple now: Power Clean: 5x 40kg, 50kg, 55kg, 57.5kg, 60kg Landmine 1 arm floor press: 5 x 10kg, 12.5kg, 15kg, 15kg Power Curls: 40kg x 8,6,4

Program Minimum

Doing the night shift this week, so just focusing on the bare minimum. 5 min continuous TGU's w/16kg alternating sides.

After a long hiatus

Evil Wheel aka Ab Wheel x 3s x 5 standing partial range standing rollouts 5 sets of : Jump Rope Alternating Foot Step x 75 (per leg) 1 minute rest Pistols w/ small counterweight (~ 3 kg) x 3s x 3L/3R - 1 minute rest between sets 3 sets of: 200 single unders 1 minute rest NOTES: -Aiming to get proficient at double unders: MAX so far: 5 consecutive double unders -Aiming to get some aerobic base work in, being able to run continuously at a decent pace for 30 minutes. -The case for single leg training was made here. I'm not even going to consider getting a squat rack until I can single leg squat 70kg x 15. - Need to work on my hamstring flexibility (especially my right leg) to prevent the quad from cramping up too badly.