Good point @T3hPwnisher @TrainForPain
I’m learning it too. I couldn’t figure out how to just reply to your post, as a matter of fact, and had to quote this (on iPhone Safari browser). They tend to figure the bugs out pretty swiftly following updates.
Edit: figured it out; I needed to scroll the options at the bottom
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What ever you did fixed it for me too. It is showing now. Thanks
Credit accepted
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DB bench 5x5 W 37.5kg SS chins on rock climber grips
PT: 3rds 10 squat, 10 box jumps, 20 pushups, 20 sit ups
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TRX strict row
5x16 superset 25 pushups
PT: 50 neck extension, 50 sit up, 50 Grippers
1 hour ruck in weight vest
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Chins 5x11 superset with sandbag press for 3 rds and pushups for 2rds
3 mile run for time.
New sandbag. Adjustable duffle bag set up, with 2x 20kg bags and 1x10 kg bag so I can manipulate from 10kg to 50kg load (approx, I think it’s more like 55kg if I max out the sand which is cool. The less weight in the bag the floppier it gets which is cool for making the lighter weight still a challenge.
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Nice bag. Looking dangerous as always fella’
Strength prep done, back to 5days per week.
Focus on hypertrophy/high intensity work.
Pretty well have the next 32 weeks mapped out, just need to stick to it 
Hypertrophy phase
Day 1
Warn up 4 rounds
3 chins, 10 pushup, 15 squats
Circuit 1 x3
DB bench 12 reps 30kg
Strict pushups 6 reps
Strict burpees 6 reps
Circuit 2 X3
DB bent row 12 reps 30kg
Jumping chins 6 reps
200m row
Finisher X3
6 hang clean and press
6 bodyblaster (strict burpee + strict chin + strict knee to elbow)
Good to start really pushing the pace again. It’s been a while
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Day 2
Warm up
Tabata squats W empty barbell 8x20/10
Circuit 1
3 rounds
12 squat 100kg
50m sled push
Circuit 2
3 rounds
30m walking lunge 12.5kg dbs
50m sled push
Finisher
12 min amrap (1 min per exercise, twice through)
Tuck jumps
Box jumps
Jumping lunges
Lateral lunges
High knees
Burpees
Smoked my legs
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Day 3
Warm up
8rds Tabata 20/10
Ski erg
Circuit A
3 rounds
12 pull up
12 ez bar curl
12 pike pushup
Circuit B
3 rounds
12 dips
12 diamond pushups
12 standing Arnold press 12.5kg dbs
Finisher
10 minutes 30sec on/30 sec off
Ski erg (focus on using arms to burn triceps)
Heck of a session. I haven’t done giant sets that continuously work one body part for a while and man it was a welcome challenge
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Day 4
1hr ruck with the dogs
30 min bike ride nasal breathing
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Day 5
3KM push with mini-max 2.4km
Eg. Run 3km with near max effort, but the main goal is the 2.4 so if the last 600 fall off so be it.
13:30 total time
2.4 was about 10 flat
Decent enough starting point considering I should have been getting real this year
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Week 2 begins
Brought let day forward to today as I’ve got a staff do tomorrow so will not be in a state to do it the next day haha.
Day 2
Warm up
Tabata jump squats 8rds 20/10
Circuit A x4
10 front squats
10 box jumps
10 Jumping lunges
Circuit B x4
10 alt front lunges
10 box jumps
Circuit C x4
10 KB swings
50m sled drive
Legs smoked
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Day 1
Warm up
3 min AB arms only
Circuit A x4
10 flat db bench
10 incline db bench
10 flat db fly
Circuit B x4
6 deadlift
10 wide grip pull up
10 KB row
Finisher
30-20-10
Burpee + 200m run
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little bit over 4 mins per km, that’s a decent pace for sure.
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Thanks mate! Would like to be able to hold 3:45s for 3km but something to push towards.
Always the struggle balancing speed, strength and endurance right?
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Yer that would be a tough pace for sure. What are you doing to work on pace ? Are you doing any short repeat session like 10 x 400m at that pace or 5 x 800m at that pace or 4 x 1km at 4 min pace. You get the idea ?
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Just whatever is in the program lol. But at this stage nah no repeats but I feel like the will be coming in the next 8 to 12 weeks
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