[Gareth]

30/01

Squat
5x3 120kg

Press
40 x5
40 x5
42.5 x5(last rep PP)

Power Cleans (ages since I did these, need to do some more based on this)
42.5 x3
50 x3
50 x3
50 x3
50 x3

[Gareth]

31/01

30 Min Run (6.4k)

[Gareth]

01/02
3 Rounds of:
25 Press Ups
25 Squats
30 Sit Ups
6 Pull Ups
30 hyperextensions
30 Lunges
15 Dips
30 Knees to Chest

02/02
30 Min Run

03/02
Front Squats
20 x5
40 x5
60 x5
60 x5

Bench
60 x5
60 x5
60 x5
40 x12
40 x10

Deadlift
110 x5

Chins
8,8,5


04/02
25 Min Run

[Gareth]

07/02

Lunchtime
30 Min Run (6.6km)
30 Press ups
40 Sit ups

Evening
OHS
3x5 32.5kg

Press
3x5 42.5kg

P. Cleans
5x3 52.5kg

Rows
3x5 60kg

[Gareth]

09/02

1.5 Mile Run 9.53

60 Press Ups


10/02

4 Rounds
25 Press Ups
30 Sit ups
6 Pull Ups
30 Hyperextenstions

11/02

5K Run 22:38

Squat
60x5
80x5
120 5x3

Bench
62.5 3x5

Deadlift
115 1x5

[Gareth]

15/02
Press
3x5 45kg (last few reps were Push Press)

Power Cleans
5x3 55kg

Row
3x5 62.5kg

16/02

30 Min Run

17/02

4 Rounds
30 Squats
30 Press Ups
30 Sit Ups
5 Pull Ups
30 Hyperextensions

18/02

Lunchtime
30Min Run

Evening
Squat 5,5,5,5,5
80,90,100,110,120

Bench 3x5 62.5
50x10

Deadlifts
117.5 x5

[Gareth]

21/02

30 Min Run

[Gareth]

22/02

Press 5,5,5,5,5
20,30,35,40,42.5kg

Power Cleans 5x3
57.5kg

Rows 3x5
65kg