Tuesday Mild case of food poisoning screwed everything over Wednesday Week 3 Zulu I/A A2 ROMWOD Basic warm up 5x3@90% FS 70kg RPU 7.5kg FP 95kg ROMWOD Note Still fell crap but getting on with it. FS felt very light, form feeling really good, FP felt more manageable this time and felt stronger on the...

Sunday enforced rest day still felt drained from previous week. Week 3 Zulu I/A B1 Romwod am warm up 90% DL 120kg 3x3 Single Dumbell C&P 30kg 4x3, L Shoulder still clear of clicking in pressing motion. After rereading one of Ross's books decided to drop in a few iso moves DL. one arm pulls , han...

Week 3 Zulu I/A 30 mins ROMWOD A1 5x3@90% FS 70kg RPU 7.5kg FP 95kg plank n shank 3mins Note Wasn't sure how it would go as i've had 6 hours broken sleep in 55hrs. FQ felt very light improved range of motion in the upper body and minimal knee soreness, chuffed with that. RPU felt good, FP slight shu...

Good luck on the journey JK. I don't have any advice to give other than have a good read on the forum and see what experienced guys like JMadd and others have to say. One thing I would say is try and stay consistant something I'm not always able to do myself due to other commitments but I always try...

Have a great holiday fella

Night shifts and assignment deadline this Friday plus poor time management ruined this week, final year so had to prioritise

This week been mainly ROMWOD and today culminated in 50 min session

Week 3 Zulu I/A to commence tomorrow.

Monday Tuesday

ROMWOD 20 mins

Friday ROMWOD Saturday ZULU I/A Week 2 A2 ROMWOD Warm up 10 mins freestyle rope work 6 mins mobilization drills 4x5@80% FS 60kg RPU BW FP 85kg Accessory Assisted Pistol Squats Sunday ROMWOD 20 mins warm up 10 mins freestyle rope work, 6 min animal flow transitions. DL 4x3 @ 80% 107kg Single DB C&am...

Zulu I/A Wk 2 B1 ROMWOD 20 mins warm up 10 mins freestyle rope work, animal flow transitions. DL 4x3 @ 80% 107kg Single DB C&P 27.5kg Felt shite and weak but DL was manageable L shoulder click has gone, ROMWOD?? light KB one arm snatches 16kg, 24kg, 32kg KB cleans 24kg shatch is light? I like y...

Zulu I/A Wk 2 B1

ROMWOD 20 mins

warm up

10 mins freestyle rope work, animal flow transitions.

DL 4x3 @ 80% 107kg
Single DB C&P 27.5kg

Felt shite and weak but DL was manageable
L shoulder click has gone, ROMWOD??

light KB one arm snatches 16kg, 24kg,

32kg KB cleans