Still recovering...

Monday: 40min physiotherapy


Tuesday:
Warmup jog
2x10 step-ups
Deadlift: 5x5 at 60kg
Muscle-ups: 5, 5, 3-2
2x10 kipping pullups
Military press: 3 at 35, 37.5, 40, 42.5, 45, 47.5kg
3x10 step-ups
3x10 Cook hip lifts
3x10 overhead BB split squats 20kg


AMRAP 10:00: 250m row, 10kg plate shoulder raise to overhead, 10 reps
Completed: 6 rounds

Wednesday: 90 minutes outdoor mixed training

Saturday:

400m warmup jog
Dynamic warmup
Run: 2160m in 9:20, or 1.34mi at 6:58 pace
4x100m accelerators
100m "sprint" (~13 seconds)
400m cool-down jog

Still recovering

Tuesday:
10min stationary bicycle
20min indoor jog
Snatch grip military press: 5 at 20, 25, 30, 32.5, 35kg
Hamstring curl: 10 at 10, 12.5, 15kg
Bent-over row: 10 at 30, 35, 40kg
3x12 45° extensions
Cable leg extensions: 10 in each direction (except backwards)
High pull: 10 at 30, 32.5, 35kg
Cable single-leg knee raise: 10 at 5, 7.5kg
10 muscle snatch 20kg
10 overhead squat 20kg


Wednesday: 40 minutes physiotherapy


Thursday:
500m C2 row in 1:52
5 front squat, 5 overhead squat 20kg
5 box squat 20kg
5 single-leg box squat
5 single-leg overhead DB box squat 10kg
Pullups: 2x8 at +5kg, 8 kipping
RLESS 1x10 at body weight
Pushups: 3x10 at +20kg
Snatch grip incline bench press: 8, 8, 6 at 40kg
2km C2 row in 7:55
3x10 situps, 25 leg lifts
2x10 glute curl 10kg

Fast wieder 100%

Monday: physiotherapy session

Tuesday:
9.5km stationary bicycle in 17:00
30min stretching
20min foam rolling
Incline bench press: 6 at 40, 50, 50, 52.5
20min foam rolling on a steel water bottle filled with boiling water (yes this is painful)

Thursday:
13km stationary bicycle in 21:00
20min stretching
Muscle-ups: 5x5
Hamstring curl: 12 at 7.5, 10, 12.5kg
90° extensions 3x10
Seated row: 10 at 45, 50, 50kg
25 leg lifts, 25 full body crunches
Push press: 5 at 40, 42.5, 45, 47.5, 50kg
3x20 situps