19th June

19 06 2013

Warmup
Armstrong D1

WOD
DIYWOD
“Rozanne”
50,40,30,20,10

Goblet Sq (35lbs / 25lbs) (used bulgarian bag and jumping squats)
Situps

Body – good although tired
Sleep – 5 hours
Food – not bad, no crap
WOD – 11:45
Armstrong – 12,8,6,5,5





7th May

25 05 2013

Warmup
BP Shoulders
Armstrong D1

WOD
5RFT
9 Front Squat (48kg)
18 pushups
36 Double Unders

WOD – 11:00
Armstrong – 14,8,7,5,6





15th May

25 05 2013

Warmup
BP Shoulders
Armstrong D1
15 Squats
10 Ab Wheel rollout

WOD
21/15/9
Passthroughs
T2B
pushups
B.bag windmill

Body – Traps tight
Food – Chocolate snuck in there somewhere!
Sleep – Approx 6 hours
WOD – 12:46
Armstrong – 12,7,6,6,6





18th March

18 03 2013

Warmup
5 pullups
Armstrong D1

WOD
“Annie”
50,40,30,20,10
Doubleunders
situps (abmat)





12th March

18 03 2013

Began Armstrong routine again, last time was about this time last year with good results, took my pullups from about 9 strict to 18 in about 2 months. Since the old pullups have been slack lately thought it about time to dust off the major Armstrong, however as I need to build strength Ive added a new flavour to it this year by wearing my 12kg weight vest as well.

Armstrong Pullup Routine

Warmup
Bullet proof shoulders
Armstrong D1

WOD
5 Rounds
5 KB Snatch (ea hand, 24kg)
10 Handstand pushup (HSPU)
15 Russian twist 16kg (ea side 1/2 rep)