I’m going to challenge myself to do at least 30 minutes of yoga a week. I will let myself break it up as I need, and hopefully build up over time.
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15 mins of awkward, wobbly yoga courtesy of downward dog app.
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You sick motherfucker 
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W9d3 medium squats
Conditioning
30 sec bss left
30 sec bss right
30 sec step ups
30 sec rest
For 10 mins
Build to 190kg squat (smoked it)
Strength rounds
6 vert jump
Squat 6x165kg, 8x150kg, 10x140kg
10 hanging leg raise
Assistance
Tempo squats 5>1>5
Step ups (as above)
Wall sits 30 seconds
The assistance work was ass.
85kg
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First dose of Pfizer at 1545hrs. Nil negative effects as yet.
Bench PR day tomorrow, looking forward to that
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Back is looking almost mutant
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W9d4 bench test
New all time PR. 130 was more than likely there but I intend to run this back again so I’ll leave room to grow.
Make no excuses, but take the souls of those who do
So I’ve had no side effects from the vaccine other than my arm was a little numb today so I really had to focus on making it work.
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The crims In Oz must be shitting themselves senseless when you’re on the beat
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congrats on the PR
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Thanks big man!
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Nice work, bud. Arms, chest and shoulders have really exploded.
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Only had about 30 mins to spare today
Fun run
E6MOM
5 double kb clean
10 burpee
Knocked out a touch over 5km
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PR upon PR, and you’re looking even bigger, damn!
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I think you misspelled “Absolutely hellish” as the adjective at the outset of your post. (I’m not a spelling Nazi, but you weren’t even close on this one).
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30 minute circuit
30 second sled push
12-15 deficit pushup
12-15 back extension
30 second sled push
12-15 bent row
12-15 chins
About five to ten deep breaths and repeat
Not a max effort thing, just dragging out fatigue and getting some quality movement in
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W10d2
Conditioning
50 floor to overheads with a 20kg plate unbroken
Build to two singles OHP w 60kg
Strength rds x3
3 weighted chins
Z press 7x55kg, 9x52.5kg, 9x50kg
5 windscreen wipers
30 seconds burpees
Assistance 10 min Emom w45kg
Min 1-10 press
Min 2-8
Min 3-6
Min 4-4
Min 5-2
Mins 6 to 10 repeat from top back down
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This looks like a scorcher.
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Yeah the first run down wasn’t so bad but that second set of ten was rough as a badgers arse
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