… stupid diet 
As for the circuit, I’m going to do front squat push press. I tried the back squat but felt like I was going to fall backwards when I pressed 
It’s all part of the training. Balance, core, “functional training” or any other buzz word I have forgotten, Nikki. haha, all good, at least you’re doing it!
Warm up.
Upright Row
Hi Pull
B-T-N Squat Push Press
Good mornings
B-O-R
3 Reps per exercise
65, 95, 115, 135, 135, 135
A. B-O-R (Rev grip) 115 x 20, 135 x 13, 145 x 12, x12, x 12
B. Ring push ups, Elevated feet, 20 x 5 sets
A. B-T-N Press 75 x 15, 95 x 12 (x 4 sets)
B. Snatch grip power shrugs, from hang position, 115 x 12 (x 5 sets)
A. Floor Press 135 x 15, 155 x 12, 165 x 10, 165 x 8, 165 x 8
B. 45 lb plare front raise 12 reps x 5 sets
C. 75 lb Barbell Curls x 10 reps x 5 sets
E.P.O.C
Upright row
high pull
back squat push press
reverse lunge
upright row
high pull
back squat
good morning
back squat jump.
90 seconds rest between sets
3 rounds @ 115lbs x 3 reps per exercise
5 different ab exercises x 5 reps per exercise, 5 sets, dynamic.
I am toast.
It’s all part of the training. Balance, core, “functional training” or any other buzz word I have forgotten, Nikki. haha, all good, at least you’re doing it!
Warm up.
Upright Row
Hi Pull
B-T-N Squat Push Press
Good mornings
B-O-R
3 Reps per exercise
65, 95, 115, 135, 135, 135
A. B-O-R (Rev grip) 115 x 20, 135 x 13, 145 x 12, x12, x 12
B. Ring push ups, Elevated feet, 20 x 5 sets
A. B-T-N Press 75 x 15, 95 x 12 (x 4 sets)
B. Snatch grip power shrugs, from hang position, 115 x 12 (x 5 sets)
A. Floor Press 135 x 15, 155 x 12, 165 x 10, 165 x 8, 165 x 8
B. 45 lb plare front raise 12 reps x 5 sets
C. 75 lb Barbell Curls x 10 reps x 5 sets
E.P.O.C
Upright row
high pull
back squat push press
reverse lunge
upright row
high pull
back squat
good morning
back squat jump.
90 seconds rest between sets
3 rounds @ 115lbs x 3 reps per exercise
5 different ab exercises x 5 reps per exercise, 5 sets, dynamic.
I am toast.
Lower Body,
Warm up.
20 kg Kettlebell 2 hand swings. 30 seconds on 30 seconds off. 6 rounds.
A. 2 hand swings. 32 kg x 15, 40 kg x 15, x 16, x 17, x 20
B. Split Squat (per leg) 135 x 10, x 10, x 12, 155 x 11, x 12
A. Front Squats 135 x 20, 225 x 10, 245 x 8, 255 x 8, 265 x 6
B. Figure 8 to holds. 20 kg kb x 20, 32 x 10, x 12, x 12, x 16
A. Band Pull Through x 12 (x 5 rounds)
B. Squat jumps @ 135lbs x 5, x 5, x 6, x 7, x 6
C. Ring Bridges x 10, x 10, x 10, x 11, x 12
.
and roasted winer vegetables, cauliflower, walnuts, pine nuts, lemon juice and goat’s cheese tossed over quinoa for dinner,
and,
http://www.epicurious.com/recipes/food/views/Whole-Wheat-Smore-Cookies-241363
for decadence…
An hour trail run, First time I have really been out for a “real” run since the Haney to Harrison a month ago. Hip Flexors weren’t happy about 45 - 50 minutes into it.
Glad to get it under the belt though, now that i have finally got rid of this cold, can start really digging into some training.
In the process of making some coconut milk for the Thai coconut chicken satay, with peanut sauce for dinner.
In case you didn’t catch it, I did do the push press with the back squat 
i catched it
wow your foods are all kinds of yummy and trail runs are fun. Haven’t done those in ages.
your training looks ‘fun!’
I try and make it as enjoyable as possible! why not?
Warm up Complex;
Clean
Military press
Back squat
Good mornings
B-T-N press
Front squat
5 reps per exercise
1 minute between sets
65, 75, 95, 115 x 2, 135 x 2
A. 1 arm barbell press (per arm) 45 x 15, 55 x 14, 65 x 12, 75 x 10, 80 x 10
B. 1 arm kb row @ 32 kg kb. 15 x each arm x 5 sets
C. Band face pulls, 12 x 5 sets
A. Ring flyes, 12, + 10 lbs of chain 10, 10, 10, 10
B. Upright kb rows @ 32 kg kb, 16, 15, 15, 14, 15
C. Cauldrons @ 25lbs. 10 x each way x 5 sets
Warm down complex.
Medium grip
Upright row
Hi pull
Back Squat Push Press
Rev Lunge
Upright Row
Hi Pull
Squat
Good Mornings
Squat jumps
3 reps per exercise @ 115 lbs then
Feet elevated paralette push ups x 16, x 17, x 16
3 rounds, 1 minute rest between sets.
LOL “I catched it”
You’re crazy 
That warm up complex is not a warm up, it’s just the workout lol
Coming from “The Volume Queen” that means a lot, I’m just happy someone reads this!
Dinner. Beef short ribs, braised in ancho chili and coffee.
warm up.
Cosgrove leg complex
10 rep of each of the following.
Reverse lunge
Squat
Frog hop
Split jump
Squat hold - 30 seconds
30 seconds rest.
5 rounds @ body weight
3 rounds bar
A. RDL’s (deficit) 135 x 20, 225 x 15, 275 x 10, 295 x 8, 315 x 7
B. Back squats 135 x 25, 225 x 15, 225 x 13, 225 x 15, 225 x 15
C. Calf raises 135 x 25, 225 x 20, 225 x 20, 225 x 20, 225 x 21
A. Deadlifts 225 x 15, 315 x 8, 315 x 8, 335 x 6, 405 x 3
B. Goblet squats @ 32kg kettlebell. 5 rounds of 15 reps
C. Split jump plyos. 5 rounds of 10
cooldown
Front squat Tabata @ 95 lbs. (reps. 20, 19, 17, 15, 15, 15, 15, 15.)
1 round is all i could manage
My legs are fucked.
A good article on unilateral training.
http://coachkevcarr.com/2010/11/23/one-leg-vs-two-legs-why-is-it-always-battle/
braised beef ribs for the win Tim!
and those are some high volume squats and heavy deads.
no wonder your legs are fucked.
They certainly take a beating.
The ribs were great!
An hour on the bike.
10 mins small ring, 10 mins big ring, both high cadence. x 3
A couple of planks and a really good stretch to loosen up the quads, as they are pretty tight this morning.