Virtus' Log

[Virtus]

Mon 06.01
10 rounds:
Row x 2:00
Kb swings x 10 x 32kg

Tue 06.02
OP I/A B2 W1 S3/9
Deadlift 3 x 5 x 275
Bench 4 x 5 x 190
WPU 5 x 5 x 27.5

Wed 06.03
5mi run - 48:36

Thu 06.04
Rest

Fri 06.05
OP I/A B2 W1 S4/9
Squat 5 x 5 x 240
Bench 5 x 5 x 200
WPU 8 x 5 x 30

Sat 06.06
3.5mi run - 32:26

Sun 06.07
4mi run - 37:50

Mon 06.08
OP I/A B2 W1 S5/9
Squat 3 x 5 x 240
Bench 3 x 5 x 200
WPU 5 x 5 x 30

Tue 06.09
Rest

Wed 06.10
5mi run - 47:55

Thu 06.11
OP I/A B2 W1 S6/9
Deadlift 3 x 5 x 295
Bench 4 x 5 x 200
WPU 10 x 5 x 30

Fri 06.12
10 rounds:
Row x 2:00
Push-ups x 15
Kb swings x 10 x 32kg

Sat 06.13
7.5mi run - 1:08:43
10k PR - 56:29

Sun 06.14
OP I/A B2 W1 S7/9
Squat 5 x 3 x 255
Bench 4 x 3 x 215
WPU 10 x 3 x 35

[Virtus]

Mon 06.15
Rest

Tue 06.16
5mi run - 46:15

"Death by Push-ups" - 24 rounds

Wed 06.17
OP I/A B2 W1 S8/9
Squat 5 x 3 x 255
Bench 4 x 3 x 215
WPU 10 x 3 x 35
Ab Rollout 3 x 10

Thu 06.18
5mi run - 45:31

Fri 06.19
Rest

Sat 06.20
OP I/A B2 W1 S9/9
Deadlift 3 x 3 x 315
Bench 5 x 3 x 215
WPU 10 x 3 x 35
Ab Rollout 3 x 10

Sun 06.21
Rest

[Virtus]

Mon 06.22
5mi run - 44:44

Tue 06.23
OP I/A B2 W2 S1/9
Squat 4 x 5 x 225
Bench 4 x 5 x 190
WPU 8 x 5 x 27.5
Ab rollout 3 x 10

Wed 06.24
Rest

Thu 06.25
10 rounds:
Row x 2:00
KB swings x 10 x 32kg
Push-ups x 15

Fri 06.26
OP I/A B2 W2 S2/9
Squat 5 x 5 x 225
Bench 4 x 5 x 190
WPU 10 x 5 x 27.5
Ab rollout 3 x 10

Sat 06.27
5mi run - 47:04

Sun 06.28
3.1mi run - 25:53

[Virtus]

Mon 06.29
OP I/A B2 W2 S3/9
Deadlift 3 x 5 x 285
Bench 4 x 5 x 190
WPU 8 x 5 x 27.5

Tue 06.30
Rest

Wed 07.01
Rest

Thu 07.02
5mi run - 48:30

Fri 07.03
OP I/A B2 W2 S4/9
Squat 4 x 5 x 240
Bench 4 x 5 x 200
WPU 8 x 5 x 30

Sat 07.04
Spearfishing - ~.75-1mi swimming

Sun 07.05
3.5mi run - 30:54