October 27th, 2013 
With Dennis & Colls
Survived!
Archive for October, 2013
Race the Dead SG
251013
Stomach was feeling weird today.
5 Rounds
Sled Rows 15m Total
15 Push Ups
Finishing Time: 18:33
Break, then
3 Rounds
15 Russian KB Swings @ 24kg
15 Sit Ups
Finishing Time: 4:27
231013
Back Squats 5 x 5 @ 40kg
* 5 Strict Pull Ups after each set
Break, then
5 Rounds
15 Inverted Ring Rows
10 Burpees
10 Ball Slams > Ball Push Ups @ 10kg
Finishing Time: 40:03
Adidas King of the Road 2013
10km
1:23:07
Leg pain from 6km onwards. Not used to running with Vibrams.
101913
Bench Press
10 x 10 @ 45 kg
Struggling at 7th set (7-9 reps)
181013
Back to training at The Vanguard
5 Rounds
10 Strict Pull Ups
20 Push Ups 1Z0-060
Break, then
5 Rounds
30kg Backwards Sled Drag
15 Squats
(Last Round was topped up to 50kg by coach)
Finishing Time: 16:42
101013
Deadlifts 10 x 3 @ 50kg
*15 Push Ups after each set
Break, then;
5 Rounds 2V0-622D
7 Tire Flips then Burpees
14 OH Slam Ball Lunges @ 10kg
Finishing Time: 22: 52
081013
Back Squats 5 x 5 @ 60kg
*5 Strict Pull Ups after each set
Break, then;
6 Rounds:220-1002
100m Sandbag Carry @ 20kg
12 SB Squats
12 Steps SB Lunges
Finishing Time: 22:58
071013
Today’s work at The Vanguard :
5 Rounds
5 Renegade Rows @ 10kg DB
10 Slam Balls @ 10kg
15 Burpees
weighted blanket autism
Finishing Time: 27:53
Break, then;
6 Rounds :
10m Forward Sled Pull @ 25kg Load
10m Backwards Sled Pull
*2mins break between each round
Total Time: 21 mins including rests time
041013
Back Squats 5 x 3
Recorded Total:
60kg, 70kg, 75kg (1), 67kg, 72kg (2)
Back twitch day.