doing five days this week ‘cause i need the week end off, oh my aching bones
 
            WARM UP 600M RUN
            10 PUSH UPS
            3 DEAD HANGS[FULL STRETCH]
           
        WORK OUT
        CHEST PRESS 5,5,3,3,1,1,1 PB ON THE ONES 222LB
        DEAD HANG PULL UPS 5,5,5,3,3,1,1[ PUT 5KG DUMBELL BETWEEN FEET FOR THE ONES]

ENJOYED THIS TOOK ME BACK TO WHEN I FIRST TRIED TO GET SOME MUSCLE ON ME BONES

                    FOREVER UPWARD

Actually milder to-day a very balmy 5.5degrees no ice so it’s warm

  warm up     400m row
              10 push ups
              dead hangs with flexed arms
              5 lunges and stretches
              x2

WOD         3X     800M
                      30 K/SWINGS WITH 15KG PLATE
                      20 PULL UPS
TIME 21:12

The dog enjoyed the running more than me ,but enjoyed this work

extra long warm up and stretches [very cold here in blighty]

  Iwas gonna do a cardio based but i over did the warm up [ hmmm] so opted for the following
              TURKISH GET UP 5 5 3 3 2 1 1 WORKED UP TO A 25KG D/BELL FOR THE 2 1 1
  DID ALL THESE FIRST THEN
          O/H SQUATS 5 5 5 5 WITH 25KG ON OLMPIC BAR[HARD WORK THIS]
    I LIKED THIS WORK OUT COULD MAYBE GO UP THE WEIGHT IF I DIDN,T WIPE MYSELF OUT WITH A WARM UP OH WELL LIVE AND LEARN

    ALWAYS FORWARD

training as follows: warm up
                        600m row
                  2x     3 pull ups
                        5 push ups
                        10 squats

                work out
                          400m run
                            70 sit ups
                            400m run
                            20 k/elbows
                            400m run
                            70 sit ups

                  time:13.25
had a great sweat on after this ,i still don’t like sit ups

just back to -day after a very nasty bout of man flu

first work out to-night see ya soon

personal best on deadlifts to-day 3rep max 305lb happy as 8/12/08

    this is my first post so bear with me warm up
                                  600m row
                                3 reps each of dead lift,o/h squats,rom deadlifts
                            x3 rounds
  then practiced the snatch [i do not like that move]

    work out deadlifts     5 5 4 4 3 3 3 3
                          ouch
got ill not happy serious man flu fisrt workout to-day 12.12.08