Training will look something like this, with some days leaving options open based on what I feel I need:-
Monday: fartlek/interval fell run, around 2-4 miles in length.
Tuesday: Deadlift+Bench Press day, accessory work and circuits.
Wednesday: Boxing workout i.e. bag work, shadowboxing, the usual stuff.
Thursday: Squat+Overhead Press day, accessory work and circuits followed by hill sprints.
Friday: Off (easy swim on off days).
Saturday: Longer, steady pace run/ yomp (long walk with bergen)/ mountain bike ride.
Seems a lot of volume but with enough sleep and food it’s doable.
As for the current stats:-
BF: Unsure- lean but not ripped, I’d say about 12%
Max Deadlift- 337 lbs Conventional, 374 Trap Bar
Squat- 200 lbs
Bench Press- 176 lbs
Overhead Press- 130 lbs
Best effort 2 miles in 12 minutes
Aims by December 31st:-
1.5 mile best effort in sub 8 minutes
3 miles in 18 minutes
Circuits: 60+ Pressups, 12+ Dead Hang Pullups, 85+ situps in 2 minutes respectively.
Time to get it done!