Week 16

Monday
AM
400m run/ did bike for 600m instead 
50 squat thrusters @ 25kg
50 push up knee transitions
400m run/ bike 600m
40 squat thrusters @ 25kg
40 push up knee transitions
400m run/ bike 600m
25 squat thrusters @ 25kg
25 push up knee transitions

Time: 24:27

PM
36 x 5 rounds
ball slams
sit ups

10-1
of front squats at 35kg
waling lunges at 25kg
weighted stair climbs @ min 20kg

Got down to the start of round 6 and Jetta had a tantrum. She sure knows when to time them lol. How can I get cranky with her though look at her...

Tues 
did 4 x 200m hill sprints...killed me lol.. I used to be able to smash out at least 10....STOP!!! No more talk about what I used to be able to do. Looking forward only.

Wed
AM
PT
Deads 5 reps every minute increasing weight to 100kg. Did 3 sets at 100
then...
50 reps of each
box jump 20 inch
jumping pull ups
kb swings 14kg
walking lunges
push press 20kg
wall ball 4kg
burpese full
Time: 25:27

PM
hori row under rings hardest x 5
1 arm sled pull x 1 lap @ 45kg
back squat 60kg x 5

on the minute every minute for 30 mins

OMG legs are smashed after this like for a few days after...Nice

Thursday
Didn't train in morning, should of
Just did a few sets of hang power cleans at 55kg, Felt ok but forearms are shot. I think Ive got RSI from picking Jetta up all the time. Hmmm

Friday
Did 6 sets of 10 reps of
ring dips yellow band
Push ups on rings
chest press 14kg

then
20 x mb slams 4kg
10 box jumps 15 inch x 10 rounds
Time : 8mins something

Rest days Sat and Sun. Planning on having a deload week next week. Will keep it mainly light and fast. My joints are feeling theses loads at the moment.