28/7 Ring pull ups 3x5 24kg on one arm press 3x5 42kg on 2H swing 5x5 29/7 - [ ] Tabata 20/10 x 8 3 sets 1 minute rest - [ ] Sand bag shoulders 50lb - [x] Sprint skipping avg 60-70 skip - [ ] 106lb sandbag bear hug AB wheel roll outs. Plank press up far reached out. 30/7 FP 5x5 82.5kg Ring Pull up 1...

Been a while since I've posted so a quick update. The shoulder keeps playing up so have had to curl it right back and move to 5x5 with slow and steady increments. This seems the only way forward. I've thrown a few challenges in to keep myself interested and apart from the shoulder I feel pretty good...

17thth July Warm up three hours gardening and then some mobility drills Main strength workout Unable to train two consecutive days so sticking to the basics. All weights at 70% FP 80kg 3 sets 3x5 SWAT dips BW 3x5 Back Squats atg 60kg 3x5 Ring Pull Ups BW 3x5 Pull ups BW 3x5 Wrist and hand strengthen...

14th

LSS 30 mins

ROMWOD

15th
ROMWOD 40 mins

I hate to gloat You should, I agree with Wallbilly you have definitely have earned it. I purchased the kindle edition at a really reasonable price thank you for that and read it several times this weekend. An inspirational book with some great thoughts that came across really well and which I will ...

4th July Warm up and mobility drills. KB warm up swings snatches cleans and presses 16kg bells Main strength workout FP 95kg 5x5 Suitcase squat 110kg (242lbs) 5x5 Nordic Hamstring curl 5x5 Rope Pull ups 5x5 10kg (22lbs) 32kg kb swings 3x10 5th 7 6th LSS 30 mins ROMWOD NOTE I feel like the hands are ...

28th Warm up and mobility drills. KB warm up swings snatches cleans and presses 16kg bells Main strength workout FP 102.5 kg (225lbs) 4x3 Suitcase squat 110kg (242lbs) 4x3 Nordic Hamstring curl 5x5 BW Rope Pull ups 4x4 10kg (22lbs) 32kg kb swings 3x10 Threw in some sandbag bear hug squats worked up ...

22nd 23rd ROMWOD 24th LSS 30 mins 25th LSS 30 mins Mobilisation drills, shadow boxing Wrist strengthening. Plate curls, inverted KB holds 16kg, weighted club drills Accessory strength routine FSQ 3x5 50kg KB swings 2x10 @ 42kg 1x10 32kg Ring Pull ups 3x6 BW Ring dips 2x6 slow secs down 1x6 weighted ...

20th ROMWOD 21st Main strength workout Warm up, mobility and kb drills. Cleans, snatches, swings, tgu’s and dble clean and press 16kg kb’s Round the worlds Shadow Boxing Running operator percentages @ 80% on FP and Suitcase Squat FP 92.5kg 5x5 Suitcase squat 110kg 5x5 (55kg each bar) Nordic hamstrin...

LSS 30 mins heart rate 50-70%

ROMWOD