28/4/11

Alba military fitness session

29/4/11

Crossfit 'Randy' workout

75 power snatches at 34kg

5:55. Took almost 1 minute off last time for this.

Alba session today. Did 5k run yesterday in 22:10.

Today 23/4/11

Alba session then

10 rounds x 10 reps of

14kg dumbell shoulder press
14kg dumbell bicep curls

30 side to side oblique crunches between each individual set = 600 oblique crunches.

Thursday 21/4/11

Alba session + 40 kb swings (24kg)

Tuesday 19/4/11

Alba session

16/04/2011

Got a new toy - A 9kg medicine ball.
Did 75 'Wall ball' shots to a 10 foot target. That is much harder than it looks! 6:31

Then did 2 rounds x max reps of press ups on the push up bars, strict pull ups(which seemed impossible after the wall balls), and unanchored sit ups.

Push ups 28/33
Pull ups 6/6
Sit ups 50/60

18/04/2011

Crossfit 'Hammer' WOD scaled to 46.5kg

5 rounds each for time with 90 secs rest between rounds of:

5 power cleans
10 front squats
5 jerks( not exactly sure what they are so did a push press think that's close enough)
20 pullups

Times were 1:59, 2:48, 3:12, 3:20, 2:56

Unbroken on 1st round but had to break every other round mainly due to failing grip.

12/04/2011

Roughly a 4 mile run through the woods. Last mile or so uphill. 32:13

13/04/2011

Alba military fitness session.

15/04/2011

240 sit ups on bench in 50 and 30 rep sets.
Then 10k run in 48:08

Push press

2 sets x 10 reps 46.5kg
2 x 10 reps 51.5kg
2 x 7 reps 56.5kg
2 x 5 reps 61.5kg
1 x 3 reps 66.5kg

Then 3 rounds of max reps with 26.5kg
41/41/25

7/4/2011

Alba session + 40 kb swings

10/4/2011

100 burpees in 6:47 to complete my 100 day burpee challenge. So glad that's over i will never do it again.

5/4/2011

Alba military training session.

03/04/2011

7 rounds x 3 reps of thrusters

46.5kg / 51.5 / 56.5 / 59 / 61.5 / 61.5

04/04/2011

5k run

Alba military fitness sesson.

Did some Tabatas today followed by my burpees.Only 5 days of burpees to go!

Tabatas
30kg push press lowest score 12
tricep dips score 17
24kg kb swings score 10

50 sit ups in between each exercise.