Yesterday:

DB bench press: 1 x 100 x 8lbs

Tabata push-ups: 8 x 5

Today

Sprint 8: 7 x 30 sec @ 18kph

Sprint 8: 7 x 30 sec @ 18kph

DB snatch: 1 x 100 x 8lbs

Knees got banged up last week jumping, so took some time off. Today I could still feel them being tight so kept the speed a little down.

Sprint 8
7 x 30 sec @ 16kph

DB Shoulder press: 1 x 100 x 8lbs

Squats: 1 x 100 x 10#

Sprint 5

Treadmill: 5 x 30 sec. @ 18kph

Thursday:

Power cleans:
1 x 1 x (20kg-100kg @ 2.5kg increments)

Friday:

Sprint 8
Treadmill: 4 x 30 seconds

Sunday

Squats: 1 x 100 x 5lbs

Yesterday

Sprint 8:

4 x 30 sec C2 rower

Missed a few days. Yesterday

Air squats
1 x 50
1 x 25