Sunday 30th Jan

Back squats
46.5kg 1x10 reps
51.5kg 3x10 reps
60kg 1x10 reps

Push press
46.5kg 1x10 reps
51.5 3x10 reps
60kg 1x7 reps

5k run afterwards.

1st month of burpees completed. Think this is gonna suck from now on!

Circuit session down strathy then 50 kb swings.

5k run with new walking boots on.

23:50

Military training session down strathy last night.

Today did a scaled version of crossfit wod

10 rounds of

5 x 20kg db thruster
10 x pullups
1 min rest between each round

Total time including rest periods 18:23

Missed out the 100m sprints. Thankfully.

Only had time after work for a quick workout so did 1-10 reps of

14kg db push press
24 kg kb swing
pull up
push up on push up grips
sit up

11:36

Did 10k run today. Forgot to take stopwatch but think it was around 50 mins.

Military training on Thursday.Friday did crossfit wod

21 L pullups
20 one legged squats
18 LPU
16 OLS
15 LPU
12 OLS
12 LPU
8 OLS

Had to do the squats assisted by holding onto bench for balance. L pullups were done in two's for 1st set and then singles for the rest. Time 11:24

Military training tonight. Also done 3 days worth of burpees (57) so that i'm ahead for the weekend when i'm gonna get pissed.

Sat 15/1/11

Military training down strathy yesterday then did a lap of strathy round the road route. 40 kb swings after that.


Sun 16/1/11

5k run in 22:22

Military training tonight. Messed about last night with trying to improve my pull ups. Trying to do them as strict as possible and managed to do 120 in total in 5 rep sets.

Back squats:
46.5kg x 20 reps
51.5kg x 20 reps
56.5kg x 15 reps

Push press:
46.5 x 20 reps
51.5 x 15 reps
56.5 x 10 reps

Deadlift:
81.5 kg x 30 reps

Struggling to try anything much heavier on squats cos i'm having to lift bar over my head from the ground. Will need to look into getting a set of squat stands.

Military fitness class down strathy followed by my burpees and some kb swings

Wednesday 08/01/11

1-10-1 reps of

24kg kettlebell swing
14 kg db push press
pull up
press up on press up handles
sit up

21:59

Thursday 09/01/11

Military fitness session down strathy

Today

21-15-9 reps

34 kg thruster
pull up

4:48

After a few days of feeling pretty crappy i went out and did a 10k run yesterday. 54:21

Also, started the 100 day burpee challenge on New years day. Don't know how long i'll last but i've not missed any in the 1st 4 days! Piece of piss!