Snatch Balance + Box WOD

Snatch Balance 50lbsx3x3

3rds
10 Muscle Ups (Knees on floor)
10 KB OH-Swings 16kg
50 Squats

9:42

Thruster + Row

4rds
5 Thruster 12kgDBx2
400m Row

10:58

Rest Day

Active Recovery - SMFR.

Pick the Day. Enjoy it - to the hilt. The day as it comes. PEOPLE AS THEY COME. The past ... has helped me appreciate the present, and I don't want to spoil anything by fretting about the future.

~Audrey Hepburn~

Kettlebell @ Sgtitans

Warm Up
4mins Cleans 12kg (Right 2 mins Left 2mins)
4mins Jerk 12kg (Right 2 mins Left 2mins)

Then,

5sets
4mins Long Cycle (Right 2 mins Left 2mins) @6rpm

1set - 24 lifts x 16kg
5 sets - 24 x 5 x 16kg = 1920kg

Kettlebell WOD

3rds
5 Right Hand Clean 16Kg KB
5 Left Hand Clean 16Kg KB
10 Box Jumps
5 Right Hand Clean 16Kg KB
5 Left Hand Clean 16Kg KB
10 Burpees
5 Right Hand Clean 16Kg KB
5 Left Hand Clean 16Kg KB
10 Double Unders

(D-Day) KB Clean + Strength

Double Day

1400 @ FP

8mins - 16kg KB Cleans
Switch Hand every minute)
R 15/15/13/10
L 15/14/12/8

1930 @ FP

Deadlift
60kgx8
70kgx5x2
80kgx5
90kgx3 (PR!)

Bench Press
40kgx5x3

Alt. DB Chest Press
10kgx10
12kgx10

H/S Row
40kgx5x4
50kgx5x1

Rest Day

(D-Day) Deadlift + Box WOD

Double Day

0700 @ BOX

Deadlift
100lbs x 10 x 5

10rds
5 KTE
10 Push Ups
15 Squats

Don't remember timing - about 14min ++

1500 @ FP

Leg Press
200kg x8x2
200kg x12x2

4rds
400m run
10 tuck jumps
10 burpees

14:02

Pull Ups + Box WOD

5rds
7 thrusters 60lbs
7 burpees
7 pull ups

11:17

Row + Strength @ FP

I want my Mojo back!

3rds 800m Row
3:58, 3:53, 3:46

Deadlift
60kg x 8 x 3

Sq Clean
30kg x 8 x 3

Push Press
20kg x 10 x 3

Rest Day

Rest Day

Rest Day

-Sick; Flu & Fever-

Squat Clean + WOD @ FP

Squat Cleans 40kg
3-3-3-3

Then,

5rds
5 push press 30kg
10 ohs 30kg

9:06

*Developing flu in afternoon, by the time night falls it turned into full blown flu. Removing bowels too often and urine dark in colour. What's happening??? My mind says go my body says NO. I want to be 100% again ! Taking 6 fish oil (300mg) x 3 daily since the race... BUT ... I know soon, I'LL BE BACK.*

Helen @ FP

3rds
400m run
21 kb swings 16kg
12 Jumping Pullups

12:44

Pullups, Pushups, Squats @ FP

5rds
5 Pull Ups (Resistance Band)
10 Push Ups
20 SQuats

10:41

What a terrible horrible disgusting timing.

*Tight right traps, shoulders. Sore glutes. Sore right ITB. Sore right hammies. Sore left knee. Slight runs. Post marathon- syndromes/blues? Can't be right. Its only half.*

Rest Day

Sore left knee (not as bad as before)
Tight Right Hamstrings + ITB (>5pm)

Half Marathon @ Phuket

PHUKET

15km @ 1:30 (Steady pace)
6km walk

Total 3:10

Rest Day @ Phuket

Short Run @ Phuket

PHUKET
Run 3.5km - 20mins

Rest Day @ Phuket

Rest Day

Right elbow sore from muscle ups.
Left knee sore on the inside.

Phuket Half marathon in 4 days.

BOX WOD: Muscle Up + HSPU + KB Swings

6rds
4 MU (Assisted - Feet on ground)
4 HSPU (Assisted - Toes on Box)
8 KB Swings 1.5Pood (24kg)

11:15

Deadlift + Burpees @ FP

5 rds
5 Deadlift 70kg
10 burpees

5:55



Then,

3x800m Row
3:50
3:42
3:59

REST DAY

BOX Wod @ FOP

7 rds
7 SDHP 30kg
14 Box Jumps 18"

7:37

Strength Day

Deadlift 70kgx5x5

Squats 50kgx5x5

Hang Clean 30kgx5x5

DB Chest Press each side @ 16kgx5x5

DB Push Press @ 12kgx5x5

Rest Day

BOX WOD

Deadlift
171 lbs x 3 x 3
190 lbs x 3 Fail at last rep

Then,

5rds of
5 HSPU
7 KTE
12 KB Swings 16kg

5:36

BOX WOD

Split Jerk - 90lbs
1-1-1

Then,

5rds of
5Pullups (Band)
10 Pushups
15 Squats
200m Run
11:10

Courtesy of Chaar
Body Fat Caliper Test
Chest 5.5mm
Abd 15.5
Thigh 24
Bicep 4.5
Tricep 13
Subscap 11.5
Suprailiac 6
Lower Back 11
Calf 16

BF% 22.26%
Body Fat 13.13kg
Lean Body Weight 45.87kg
Age 25
Weight 59kg