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    Terrible logic. Anyways, good luck OP. ...

    Terrible logic.

    Anyways, good luck OP.

    Looks like you're genuinely unfit. As a part of your weight loss, perhaps incorporate some form high intensity cardio post workout (only needs to be ~10...
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    325
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    Tuesday pm 2x glute circuit 3x 6x s/l...

    Tuesday

    pm

    2x glute circuit

    3x
    6x s/l clean - 40kg - starting to move better. will increase load during this block.
    6x s/l smith machine squat - 90kg
    6x s/l leg press 7p
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    325
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    monday pm 4x2 30s runs 240 220 230

    monday

    pm

    4x2 30s runs

    240
    220

    230
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    monday am 3x 50x band pull apart 20x...

    monday

    am

    3x
    50x band pull apart
    20x banded hip thrust
    20x standing hip abductions
    30x push ups
    20x s/l banded hip flexion
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    saturday pm 10x90m on 30s rest ~ 12.2 ea/...

    saturday

    pm

    10x90m on 30s rest ~ 12.2 ea/ rep

    3x
    10m x side + hold abudctions
    50x seated band abductions
    30x banded hip thrust
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    325
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    pm 5x4 snatch grip high pull...

    pm

    5x4
    snatch grip high pull (70,75,85,90,95kg)
    clean grip high pull (same weights)

    5x4
    weighted chin 25kg
    box squat (60,100, 125, 125, 125kg)
    RDL (95,95,95kg)
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    friday AM 30 min spin

    friday

    AM

    30 min spin
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    thursday 22 min really tough spin had a...

    thursday

    22 min really tough spin

    had a huge work presentation this evening so couldn't go to training
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    68,964

    wednesday am 3x10 Wall Push Up (20x)Band...

    wednesday

    am

    3x10
    Wall Push Up
    (20x)Band Pull Apart
    Palloff Press 18kg
    Ab Roll Out
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    325
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    68,964

    tuesday pm tempo med ball circuit 2x...

    tuesday

    pm

    tempo

    med ball circuit

    2x glute circuit
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    325
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    68,964

    tuesday am 20 min spin session (2x10 30s...

    tuesday

    am

    20 min spin session (2x10 30s on/off 1 min recov b/w)

    my body is SOOOOREE
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    325
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    68,964

    monday pm 3x2 40s runs 290 280 290

    monday

    pm

    3x2 40s runs

    290
    280

    290
  • Replies
    325
    Views
    68,964

    friday am 20 min spin bike pm hurdle...

    friday

    am

    20 min spin bike

    pm

    hurdle mob + glute act.
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    thursday pm standing broad jump - 3m 40s...

    thursday

    pm

    standing broad jump - 3m

    40s test - 330m (finished running at 339m, may be how i've measured in the past.) 10m PB from last Sept.
    30s test - ~260m

    friday
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    ^ those were meant to be monday/tuesday ...

    ^ those were meant to be monday/tuesday

    Wednesday

    pm

    3x10
    Wall Push Up
    (20x)Band Pull Apart
    Palloff Press 18kg
  • Replies
    325
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    68,964

    monday Tuesday pm tempo running test -...

    monday

    Tuesday

    pm

    tempo running test - 5:26

    2x
    10m x up, back, side to side glute band
  • Replies
    325
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    68,964

    saturday am wednesday am 3x10 Wall...

    saturday

    am

    wednesday

    am

    3x10
    Wall Push Up
  • Replies
    325
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    68,964

    thursday 5x 10x wall ext 30m sled 30m speed...

    thursday

    5x
    10x wall ext
    30m sled
    30m speed bound
    30m sprint

    friday
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    325
    Views
    68,964

    wednesday am 3x10 Wall Push Up Band Pull...

    wednesday

    am

    3x10
    Wall Push Up
    Band Pull Apart
    Palloff Press
    Ab Roll Out
  • Replies
    325
    Views
    68,964

    Tuesday pm med balls 10x forward 10x...

    Tuesday

    pm

    med balls

    10x forward
    10x back
    5x s/l forward
    5x chest pass + jump
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