Thursday 07/01 HIC #16: Standard Issue Hills 10 x Hill sprints max effort Approx. 140m hill @ 10% gradient - approx. 28 second effort Friday 08/01 5x5 BB OHP @ 42.5kg 5x5 WPU @ 14kg Accessory movements: 3x6 bulgarian split squats 3x6 RDLs Saturday 09/01 Endurance: Trail running 13km run. 596m eleva...

Sunday 03/01 46km bike ride - forgot i was supposed to be resting. Monday 04/01 80% week. 5x5 BB OHP @ 42.5kg 5x5 WPU @ 14kg Accessory movements: 3x6 bulgarian split squats 3x6 Single leg RDLs Plus jiu jitsu in the evening! Tuesday 05/01 HIC: 600 meter resets The oval was wet and grass was long, so...

Saturday 02/12

Conditioning: Endurance

AM) Jiu jitsu open mat 10 x 5-minute rounds

PM) 9.14 km jog

Solid day today, rest day tomorrow!

Wk 7: Strength 70% day 3

Friday 01/01

BB OHP 5x5 @ 42.5kg
WPU 5x5 @ 12kg

Accessory movements (for back health):
3x6 Bulgarian split squats @ bodyweight
3x6 RDLs @ 30kg

Thursday 31/12

AM) Jiu jitsu open mat 10 x 5-minute rounds

PM) General Conditioning #3 Brig Rat
 
5 rounds of:
Burpees x 30 sec
Dips x 30 sec
Burpees x 30 sec
Squats x 30 sec
Burpees x 30 sec
Back Extensions x 30 sec
Rest 1 Min

Plus 1 warm up round.

Wednesday 30/12

Jiu jitsu open mat in the morning, then strength work in the arvo.

Strength wk 7: Day 2 70%

BB OHP 5x5 @ 42.5kg
WPU 5x5 @ 12kg

Accessories for back health:
3x6 single leg RDLs 30kg
3x6 Bulgarian split squats bodyweight

Tuesday 29/12

HIC: Indoor power intervals on the echo bike

6 rounds of:
2 minutes max effort
3 minutes rest

Wk 7: Strength 70% (Back to start of 6-week cycle) Monday 12/28 BB OHP 5x5 @ 42.5kg WPU 5x5 @ 12kg Accessory movements (for back health): 3x6 Bulgarian split squats @ bodyweight 3x6 RDLs Still can't squat, but aiming to get my movement patterns back. Went surfing for a couple of hours this morning a...

Thursday 12/24

- Gurkha Lift and Carry w/ 20kg weight

Rd 1) 6.29
Rd 2) 6.31

- MTB Ride 20km

Friday 12/25

OHP KB @ 24kg: 5x5 each arm
WPU 5x3 @ 20kg

Sunday 12/27

1) 20km bike ride
2) Slow1km swim: 24 minutes

Christmas break log catch up: Wk 5 Strength: Friday 12/18 85% KB OHP 5x5 @ 48kg WPU 5x5 @ 15kg Saturday 12/19 55 minute LISS Run: 10.5km Wk 6: Strength 95% Monday 12/21 BB OHP 5x2 @ 60kg WPU 5x2 @ 20kg Tuesday 12/22 HIC #16: Standard Issue Hills 10 x Hill sprints max effort Approx. 160-180m hill @ ~...