FRIDAY 5TH MARCH
WARM UP SLOW JOG 5MIN
                      WALKING LUNGES

WOD 3MILE FOR TIME 24MIN

5MIN COOL DOWN STRETCHES

Thursday 4 /3 10

warm up loadsa dynamic stretches and shadow boxing

WOD 5X 21 SHOULDER PRESS 75LB
          21 SIT UPS STRAIGHT LEGS NO ANCHOR USED
          21 BACK EXT

  TIME:14:24

Tuesday 2 3 10

  WOD 4X       10 POWER CLEANS   126LB
                2MIN ROWING
                2 MIN REST BETWEEN

  TOTAL DISTANCE   2024
  TOTAL TIME         20:29

  NICE
OFF TO-MORROW FOR COLLEGED

been sick as a sick thing since last Tuesday,monday has been my first wod in a week

  warm up 3x 15” ring l-sits
                15” squat holds
                15” hangs
              200m run
WOD 3 X 400M RUN
          5 DEADHANGS
          15 WALL BALLS
TIME   9 :12

FELT SLOW AND WAS PANTING A BIT BUT OK WITH THIS TIME AFTER THE LAST WEEK PANTING JUST WALKING FROM THE LIVING ROOM TO THE KITCHEN

JUST RAN NO WODS FOR THE LAST 5 DAYS

MONDAY 22/2/10

KICKBOXING FOR WARM UP
WOD 10 BOX JUMPS 24”
        20 BURPEES
        30 KB HAND TO HAND
        40 SIT UPS
        50 SQUATS
        40 SIT UPS
        30 KB HAND TO HAND
        20 BURPEES
        10 BOX JUMPS
TIME: 12:01

Tuesday 16th feb

1000m row 3:25   ouch this was hard

  21 15 9
snatch balance
ring dips
4:28

wednesday 17th

chest press 10,8,6,4,2,1,1,    108kg this is a pb for me wahey
push ups   20,20,20

deadhangs   8,6,4,4,3,3   chest to bar

was s’posed to work extra hard on thursday due to whimping out on Tuesday but sick as a sick thing missed Thursday and friday infact all weekend,Trained last night Monday 15th as follows

warm up 250 row 3snatch[no weight] 4 fr squat, 5 push press, 6squats 7 lunges,8 push ups and dynamic stretches

WOD 4 X 800M RUN         1ST RUN   4:32
                              2ND RUN   3:50
      10 JUMP SQUATS       3RD RUN 3:42
        20 SQUATS             4TH RUN 3:34

TIME:19:04

TUESDAY 9TH FEB

WARM UP 300M ROW VARIOUS HOLDS AND STRETCHES

WOD   SINGLE ARM D/BELL CHEST PRESS 10,8,6,4,4,4,4   37.5KG

3X 3 MIN AMRAP 3FULL BURPEES
                  6 KTE’S
                  9 DIPS
1/  41/3
2/  4
3/  4
SHOULD HAVE PUSHED FOR THE 5X BUT HAD ONE OF THEM DAYS WHEN I COULDN’T BE ARSED,AND THE SLIGHTEST REASON WAS ENOUGH TO CALL IT A DAY,AN THIS ONE WAS I’D FORGOTTEN TO DO MY JUICE BOTTLE,NOW THIS IS BAD BUT WHEN I ONLY HAVE TO STEP FROM THE GARAGE TO THE HOUSE THEN IT’S A RUBBISH EXCUSE…........................... SO FEEL GUILTY I KNOW I’LL WORK EXTRA HARD ON THURSDAY BUT STILL…..

MONDAY 8TH

  HAD THE FASTEST WARM UP APPROX 3MIN OF FAST SHADOW BOXING

SQUAT 10,8,6,4,2,1,1 FINISHED WITH 286LB FOR THE ONES
O/H SQUATS 15,15,15 ONLY USED 40LB TRYING TO CONCENTRATE ON FORM ON A COUPLE OF MOVES AND THIS IS ONE OF ‘EM

FRIDAY 5TH FEB

WOD   4X 2OOM BUMPER PLATE FARMERS WALK
            150 HIGH KNEE SKIPPING
            10 CHEST TO BAR PULL UPS
  TIME:21:20

THE HANDS WRISTS AND FOREARMS WERE SCREAMING AFTER THE WALKS,I’D BEEN LOOKING FOR AN EXERCISE THAT WORKED THIS AREA TOTALLY AND THIS ONE DID THE LOT,OR AT LEAST THE WAY I DID IT, WHICH WAS HOLDING THE EDGE OF THE PLATE [10KG] ONE IN EACH HAND FINGERS GRIPPING ONTO THE RIDGE OF THE RUBBER….....MY HANDS STILL FEEL WEIRD TO-DAY[MONDAY 8TH]

thursday 4th feb

WARM UP 200M ROW DYNAMIC STRETCHES

WOD   21,18,15,12,9,6,3
        SQUATS 100LB
        SHOULDER PRESS 70LB
        SIT UPS STRAIGHT LEG NO ASSITANCE
        PUSH UPS

  TIME:15:20

TUESDAY 2ND FEB

WARM UP WITH 250M ROW VAROIUS SHADOW BOXING AND STRETCHES

WOD TABBATTA MASH UP
      THRUSTER   75#    TOTAL   68 WORSE 7
      SUMO HIGH PULLS   TOTAL   75 WORSE 9

REST

PUSH UPS VARIOUS HAND POSITIONS,PLYO,HOLDS,FEET UP ,HANDS UP, DIVE BOMBERS,HINDU,
10 SETS WITH HANGING L-SITS FOR 10SEC INBETWEEN

DIDN’T TIME THIS JUST WANTED TO DO A BIT EXTRA CAUSE I’M AT COLLEGE TO MORROW AND MISS THE WOD

MONDAY 1 FEB

WOD   DEADLIFTS     6@ 55KG 5@75KG 4@95KG 3@115KG 3@135 3@145KG   3@150KG GOT ONE REP OF THIS AND WENT BACK DOWN TO 145 ALTHOUGH THAT MEANS MY ONE REP MAX HAS GONE UP FROM 308LB TO 340LB ,AND MY 3REP IS NOW 319LB SO HAPPY DAYS

THEN AMRAP 8MINS   8 PULL UPS
                      16 SQUATS
                      24 HOLLOW ROCKS ONE COUNT
  53/4 ROUNDS

friday 29th jan rest day

SATURDAY 30TH JAN

WARM UP VARIOUS KICKBOXING MOVES AND STRETCHES

WOD   AMRAP IN 20
        5 LUNGE BOTH LEGS ,SQUAT ,LUNGE BOTH LEGS,JUMP SQUAT THATS ONE REP
        10 PULL UPS VARIOUS HAND POSITIONS
        15 DIPS
        20” HANG L-SITS
      400M RUN
4 ROUNDS PLUS THE LEG SET

SUNDAY WAS GOING TO BE A RUN WITH THE DOG BUT THE TOILET DECIDED TO BREAK SO SPENT THE DAY STRIPPING OUT AND REPLACING,SOD’S LAW WE COULDN’T FIND A MATCH SO ABIT OF MAKING GOOD NEEDED DOING, ENJOYABLE DAY IN THE END,

Thursday 28th Jan

3 x 20” hang l-sits and 20” bottom of push up on pararlettes 300m run,dynamic stretches

WOD 10,9,8,7,6,5,4,3,2,1

        D/BELL CLEAN [20KG]
        D/B THRUSTERS
        D/B FR SQUAT
        D/B WINDMILLS

DID 10 AND 9 WITH 20KG AND THOUGHT THIS WAS ABIT HEAVY DUE TO LACK OF FORM,SO DROPPED TO 15KG

TIME:20:24