25/5/11

50 strict dead hang pullups
100 sit ups

23/5/11

5 rounds of

5 dead hang pullups
10 push ups on bars
15 x 14kg db push press
20 tricep dips
25 sit ups

10:29

24/5/11

Push press

46.5kg 2x10 reps
54kg 2x7 reps
59kg 2x5 reps
64kg 1x3 reps

Messed about with some deadlifts after this but have only got up to about 100kg in the house.
Then did a tabata with press ups. 7x15 + 1x25 = 130 reps.

Still no leg work as knee is still buggered.

Sat 14/5/11

Alba military fitness session

Sun 15/5/11

6 rounds of (36.5kg)

5 deadlifts
5 cleans
5 front squat
5 push press
5 back squat
30 sit ups
10 push ups on bars

+100 bench presses without stopping at 36.5kg

Went on holiday so just did some morning runs without timing.
17/5 Approx 5k
18/5 Approx 7k
19/5 10k - measured in car.

20/5/11

7 rounds of
5 dead hang pullups
10 push ups on bars
15 x 14kg db push press
20 sit ups

13:25

Knee playing up again from the running so trying to avoid leg work.

Did something to my knee during Saturday's workout. All swollen up and friggin' painful so no running or leg work this week.

9/5/2011
5 rounds of
5 dead hang pull ups
10 x 14kg db shoulder press
20 sit ups

Took a few days off

13/5/2011

5 rounds of
5 dead hang pullups
10 press ups on the push up bars
15 14kg db push press
20 tricep dips
25 sit ups

11:16

5/5/11

Alba military fitness session

7/5/11

21-15-9 reps of

Box jump
24kg kb swing
Chest to bar pull ups
Sit ups

8:09

1/5/11

Roughly 5.5k run in 26.22

2/5/11

Alba military fitness session

3/5/11

Crossfit Fran scaled to 36.5kg

21-15-9 reps of
Thruster
Pull ups

5:10