19th July

19 07 2015

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Last 5 @ 90kg
Weight vest added for variety last two rounds

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7th July

7 07 2014

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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





What date?

22 05 2013

April or early May 2013

First of the saturday sessions at my place.

Warmup
3x
10 Squats
10 situps
10 pushups

WOD
3RFT

20 walking lunges (1/2 count)
10 Burpees / tuck jumps (Boz scaled)
10 dips (box)
20 Jumping squats (CT – 24kg kb)
200m run

CT – with 12kg weight vest
Shane – 16kg bbag for jumping squats





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)





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)





Wednesday 20/2/13

20 02 2013

In between walking the dog, getting daughter fed and bathed, watering the garden and cleaning up after the dog I managed to get in a quick WOD, did I mention the wife was at work?

WOD
(wearing 12kg weight vest)
150 Walking lunges
on the min every min until finished do 5 burpees