31-May 30x300 Day 13

300PUs

31-May Bike & Swim

Round trip on the bike to the dentist.... just under 8k

Lunch time 45min swim, 25m x 20

30-May 30x300 Day 12

330PUs

30-May WOD

Bike 26min/11.3k

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD1:

3 Rounds of -

10/10x DB Bench Set Up 10kg

10x Squats

WOD2:

5 Rounds of -

5x Leg Press 80kg

5x Prone Leg Curl 35kg

WOD3:

4 Rounds of -

5/5x Bench Lunge

10x Leg Press 50kg, 45kg 40kgx2

100PUs

1k Row

Arm finisher....BC... only a few!

29-May 30x300 Day 11

366PUs

29-May WOD

25min Bike – 11.8k

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 52.5kg

DB Row 25kg

Hammer Curls 10kg

WOD:

4x10

DB Bench 25kg

DB Pullover 20kg

WOD:

12/10/8/6

PUs

50kg Lat PD

7.5kg BC

100PUs

 

Row1k

28-May 30x300 Day 10

300PUs

27-May 30x300 Day 9

300PUs

26-May 30x300 Day 8

330PUs

26-May WOD

25min Bike – 11.8k

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

M Bench Press 5x5 85kg

M Row 5x5 75kg

WOD:

3x8

DB Bench 25kg

DB BO Row 25kg 8/8

WOD:

BC 3x6/6 20kg

HC 3x6/6 20kg

Tri PD 4x10 10kg

Leg Ext 6x10 25kg 

100PUs

25-May 30x300 Day 7

330PUs

25-May WOD

25min Bike – 12k

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

Ex Machines 4x10

Press – 65kg

Leg Press - 70kg

Row – 65kg

Leg Ext - 50kg

Shoulder Press - 27.5kg

Lat PD – 50kg

Calf Raises 3x20/20

50PUs (30x300 challenge)

24-May 30x300 Day 6

330PUs

24-May WOD

25min Bike – 12k

 

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

 

Stretch

 

Ex Machines 4x10

Press – 60kg

Leg Press - 70kg

Row – 60kg

Leg Ext - 50kg

Shoulder Press - 27.5kg

Lat PD – 50kg

Calf Raises - 4x10/10 10kg & 15kg

 

100PUs (30x300 challenge)

23-May 30x300 Day 5

330PUs

22-May 30x300 Day 4

330PUs

22-May WOD

25min Bike – 10.8k

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

Ex Machines 4x10

Press – 57.5kg

Leg Press - 70kg

Row – 57.5kg

Leg Ext - 47.5kg

Shoulder Press - 25kg

Lat PD – 50kg

 

3x10 Abductor & Adductor 25kg

100PUs (30x300 challenge)

BCs 3x10 12.5kg

21-May 30x300 Day 3

300PUs

Wasn't feeling it today as I was out last night... but got them done!

20-May 30x300 Day 2

300PUs

Out tonight, so got all of them done by 1pm

19-May WOD

25min Bike – 11.8k

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Crunch

HFS

Stretch

WOD:

4x10

M Bench Press 50kg

DB Row 17.5kg

Hammer Curls 10kg

WOD:

4x10

DB Bench 25kg

DB Pullover 17.5kg

M Row 3x6 60kg 72.5kg x2

BC 3x6/6 20kg

HC 3x6/6 20kg

Tri PD 5x6 10kg

Row 500m