boring, big, broccolli, bollocks

[Anton]

20.12.2011

Press

5 x 30
5 x 40
5 x 50
3 x 55
2 x 60

Push Press

3 x 5 x 65


WOD

10 Pullups
10 DB snatch (per side) @ 25kg
30 Double Unders

X 5

---------------> 14.50mins

HARD!

[thestoatyone]

I swear you do more work in a month than I do in a year...

[Anton]

yeah, but all that work doesn't give me a press like yours! (sigh)

[Anton]

21.12.2011

Front Squat

5 x 60
5 x 80
3 x 100
3 x 110
3 x 125


WOD

10 wall ball
10 pushup
10 KB swing @ 32kg

AMRAP 12mins


------------------> 8 rounds + 10 wall Ball + 10 pushup + 2 swing


nice wod

[Anton]

22.12.2011

Deadlift

5 x 60
5 x 80
5 x 100
3 x 120
5 x 150
3 x 175
6 x 195


WOD

10-9-8-7-6-5-4-3-2-1 Pullups
1-2-3-4-5-6-7-8-9-10 Squat Clean @ 50kg

do 10 pullups+1 Squat clean, 9 pullups + 2 squat clean etc etc etc

----------------------> 12.19mins

[baldy]

Monster strong and really good front squats I am jealous!

[Anton]

24.12.2011

WOD

50 KB snatch @ 32kg
rest 1 minute
50 KB snatch @ 32kg

--------------> 7.40



NOTE TO SELF

1) do not snatch a 32 kilo kettlebell repeatedly with sweaty hands, no chalk and over your mates wooden floor
2) Never pleasure yourself just before a WOD

[Anton]

27.12.2011

WOD

10 KB swing @ 32kg
10 situps
10 Ball Slams
10 Pushups

X 10


--------------> 17 (ish) mins

[Anton]

28.12.2011

WOD

5 KB snatch (per side) @ 32kg
10 Burpee
30 double unders

X 7

-------> 13.05

[Anton]

3.01.2012

AM

7 x rounds heavy bag

PM

Squat


5 x 60
5 x 100
3 x 120
5 x 135
6 x 145

WOD

"diane"

21 / 15 / 9 of
Deadlift @100kg
Handstand Pushups (with 2 abmats under head)

------------> 19.20

[Anton]

4.01.2012

Press

Load ofshit. keeps going down. can't remember my numbers. gonna stick to push press for a while. depressing.

WOD

5 Pullup
10 Burpee onto a 20kg weight
15 wallball

AMRAP 20 minutes

----------------> 9 rounds + 5 pullup + 7 burpee

B L E UR GH ! ! ! ! ! ! !

[Anton]

06.01.2012

Power Clean

5 x 40
5 x 50
5 x 60
5 x 65
5 x 70
5 x 75

WOD

Run two blocks (1140 m)
50 thrusters with 20 kg bar
50 pressups.

------------------> 8.50

[Anton]

8.01.2012

7 mile run + 10kg weighted vest

[Anton]

09.01.2012

Deadlift

5 x 60
5 x 100
5 x 120
5 x 140
5 x 160
7 x 177.5

WOD

400m run
15 x KB swing @ 32kg
15 x boxjump

X 5

---------------> 19.05 mins

[Anton]

10.01.2012

Overhead Squat

5 x 40
5 x 50
5 x 60
5 x 70
5 x 81 PB

WOD

Death By Cindy

minute 1- do 1 pullup, 2 pushup, 3 airsquat
minute 2- do 2 pullup, 3 pushup, 4 etc etc etc

------------> 10th minute (failed on the 11th)