boring, big, broccolli, bollocks

[JP]

4.01.2012

Press

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

y9ou dont do that much pressing... why not just have both of them?

strict for me is an assistance movement, so i just do them after push press, takes only few minutes

[Anton]

4.01.2012

Press

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

y9ou dont do that much pressing... why not just have both of them?

strict for me is an assistance movement, so i just do them after push press, takes only few minutes

yeah, you are right. I was just depressed with my press. The numbers are literally going down month by month. I think it may also be a flexibility issue. I'll focus on push, and do military as well as an assistance. thanks JP

[Anton]

12.01.2012

AM

Sprints

10 x 100m in 10kg weighted vest
brisk walk back to starting line for recovery

PM

Squat

5 x 60
5 x 80
3 x 100
3 x 135
3 x 145
3 x 152.5

jesus that felt heavy! no sprints before squats again!

New KB arrived today. 40kg. a beast. managed to snatch it a few times. i think it wants to kill me. used it in the wod:

WOD

100m KB farmers walk (40kg & 32kg - switched as needed)
10 wall ball

amrap 8 minutes

---------------------->3 rounds + 100m farmers walk (8min 42)

[Anton]

13.01.2012

WOD

5 hang power clean @ 60kg
3 push jerk @ 60kg
10 ball slam burpees
20 walking Lunges

X 5


--------------> 10.05

[Anton]

15.01.2012

9 mile run

[Anton]

16.01.2012

WOD

in a 10kg vest

5 x 1 armed KB swing (each arm) @ 25kg
5 x snatch (each arm) @ 25kg
10 x burpee pullup

X 4

--------> approx 10 mins

[Anton]

19.01.2012

WOD

10 x pushups
10 x squat

x 20



---------> didn't time it

[Anton]

20.01.2012


5 mile run

[Anton]

21.01.2012

tabata- (32 rounds total)

burpees
situps
pushups
squats


---------> didn't time it

[Anton]

22.01.2012

10 pushups
10 squats
x 20

------------> not timed

[Anton]

23.01.2012

AM

heavy bag-----> 2 x 10 minute rounds


PM


WOD



“half Kelly”

(in 10kg weighted vest)

Run 200m
15 wall ball
15 box jumps

X5

-------------> 12.42

[Anton]

24.01.2012

AM

Sprints

7 x 200m

PM

Deadlift

5 x 100
5 x 120
3 x 150
3 x 170
5 x 187.5

WOD


run 400
15 pushup
15 kb swing @ 40kg

AMRAP 20 mins

----------------> 5 rounds + 150 metres

[Anton]

25.01.2012

Heavy Bag------> 2 x 10min rounds

[Anton]

26.01.2012

AM

Push Press

5 x 40
5 x 50
5 x 60
5 x 65
5 x 67.5

Press

5 x 40
5 x 45
5 x 47.5

WOD

10 two armed KB Push Press @ 20kg
10 ball slam @ 9kg

AMRAP 10 mins

------------------------> 8 rounds

harder than it looked!!! gassy!


PM

sprint 400m + 10burpee
walk 100m

X 5

bleurgh!!!

[knackers]

bleurgh!!!

Lose your lunch ??