August 19th

12 09 2013

Warmup
Ab wheel rollout 10
KB swing

WOD
7RFT

7 Dips
7 HSPU
7 Ab wheel rollout

Time 19:12

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August 17th – sat sesh

12 09 2013

Warmup
Bullet proof shoulders
Shoulder press 5×5
situps 10

WOD
3RFT

20 step ups (CT 16kg weight vest)
30s v-sit hold / CT V-ups
10 turkish getups (Boz 2.5/Chris 28)
15 Kb swings (6/28)

BJ – 18:28
CT – 22:51





August 13th

11 09 2013

Warmup
15 pushups
15 situps
10 alternating hand KB Swing (16)
5 kb snatch ea hand (16)
5 KB Press (16)
3 TGU ea side (32)

WOD
21/15/9
Pullups
Ring dips
T2B

Time 13:29





2nd April

2 04 2013

Warmup
10 squats
10 pushups
shoulder warmup with PVC

WOD
21/15/9
Push Press (40kg)
Toes 2 Bar
Front Squat (40kg)

Body – recovering still from Bronchitis
Sleep – not great, maybe 4-5 hours broken sleep
Food – few easter eggs still slipping in there!
WOD – 9:17





20th March

20 03 2013

Before dinner 6k run with the dog.

THEN, after dinner.

Warmup
Tabata Squats w/weight vest (12kg)
5 chins with halfway hold and rotate on each
Armstrong D2 – pyramid

WOD
EMOTM for 10mins
3 Thrusters 40kg + w/weight vest (12kg)





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)