15th ROMWOD 16th ROMWOD Mini circuit (away from home so did session in the room) Press-ups 20 BW squats 50 Roll ups 20 Plank walks 10 ft X3 Plank n shank to finish 30secs x 3 18/5/17 Warm up mobility drills wrist, shoulder hip. Rope work 5 mins freestyle Kb warm up. Cleans, snatches, presses with 16...

8th 9th 10th ROMWOD 11/5/17 Warm up mobility drills wrist and shoulder FP 70% 80kg 5x5 Ring pull up bw 5x5 Rope pull ups 1x5 Suitcase squat 45kg each oly bar 70% 5x5 Nordic hamstring curl 5x4 10 min walk 105 pound sand bag NOTE Pretty burned out from a hard week studying and working long shifts. Col...

well done fella

Taking it easy till Thursday so today ROMWOD mobility drills. shoulder rehab work with clubs inverted KB press 16kg, combination of wrist curls and plate curls plank 2x 60 secs standard position. then worked on extended arm plan, nearly fully out stretched arms for ten 3x10 secs Shank 3x 60 secs Pla...

I like these. I was hurting for some ideas today and would have like to incorporate some of these. I need to find a rope climb is my only problem. I just hang a rope from the garage roof sit on the floor and pull myself up, only about 10ft but its kicking my ass. Ross enamait has some great ideas o...

2nd 3rd /5/17 ROMWOD 4/5/17 Warm up Accessory & Core day Wheel roll out progressions Band saw sliders 10x2 Plank walk sliders 1 set Slider press ups alternating arm forward 3x10 Ring dips 2x10 Suitcase squat 48kg 3x10 Plate pinch Wrist roller ROMWOD NOTE Coming down with man flu so just ran thro...

28/4/17 After 3 hours sleep did 5x rounds of 10x 32kg kb swings and 10 sandbag burpee’s 25kg bag Plank and shank, wheel roll outs. Animal walks 50m bear crawls 50m side monkey runs 25m crab crawl 29/4/17 Impromptu training session. Rope climbing hands only approx. 20 feet Mixture of bear crawls and ...

Train_Hard_Live_Easy wrote:

Moz69 wrote:
Sorry to hear about your woes fella, onward and upwards hey and as the official president of the old fat knackers club,,, Welcome

Cheers matey.

No worries mate. How are you finding the Bulgarian? I've been thinking of making one for rotational strength

22nd 23rd 3 mile run each day. First one just to clear the cobwebs. A slow pace just no speed in my legs, around the 10-11 min mile mark the old goat in me could have easily doubled the mileage at that pace, no issues with hamstring or cardio just slow old legs. The second day spun some intervals i...

Well that was a tough month...... that very Wednesday we were disturbed by my daughter's shout from downstairs in the basement..... went down and found water everywhere. Our worst fear, realised...... ingress of groundwater, something not covered by insurance...... the worst winter for decades has ...