Fasting Day 21 & Strength

Squat Clean
40kg x 5 x 5
42.5kg x 5
45kg x 5 (PR)

H/S Chest
60kg x 5 x 5

H/S Row
70kg x 5 x 5

Hang Pull Ups
2,2,2,1,1,1

Fasting Day 20 & Karen

Deadlift (85%)
80kg x 5 x 3

Karen (5kg)
=>7:27

Day 19 (Rest)

Day 18 & Strength

Overhead Squat
20kg x 10 x 3

Shoulder Press
30kg x 5 x 3

Hang Pull Ups
2 x 8

Cycle 5km (L3) - 9:42

Day 17 & Christine + KB

3rds of
460m Run
12 Bodyweight Deadlift 60kg
21 Box Jumps 18"
=> 15:36

Then,

16kg KB Long Cycle 6sec/rep
5rds - 5 Left/5 Right
Rest 1-2mins
Total = 50 lifts

Day 16 (Rest)

Day 15 & WOD

65% x 8 x 4

Sumo Deadlift High Pull
30kg x 8 x 4

Shoulder Press
20kg x 8 x 4

4rds of
20 Snatch (L+R) on 12kg KB
30 Double Unders
=> 13:59

I really really suck at Double Unders so......

Tabata Double Unders
Least rep. per 20sec = 3
Most rep. per 20 sec = 8

Fasting Day 14 & WOD

65% x 8 x 4

Power Clean
30kg x 8 x 4

4 rds
40 OH Lunges 12kg KB (forward + alternate L/R)
400m Row
=>16:06

Fasting Day 13 & WOD

65% x 5 x 5

Front Squat
60kg x 5 x 5

Push Press
30kg x 5 x 5

Then,

5rds of
5 HSPU (Feet on 24")
10 Box Jumps 24"
15 KB OHSwing 16kg
=> 6:06

Fasting Day 12 & WOD

Clean & Jerk with DB
(Someone took over the BB/squat rack while i wasn't looking. Grrr...)
30lbs each side x 5 x 5

21-15-9
Squat Clean 30kg
Dips
=> 8:04

Fasting Day 11 (Rest)

... glutes, back and quads sore ... 3 days stomach ache ...

Fasting Day 10 & Strength

Deadlift
80kgx5x5

DB Push Press
14kgx5x5

Assisted Chin Ups (10kg)
3-3-3-3-3

Fasting Day 9 & Burpees

100 Burpees
=>7:39

Fasting Day 8 & WOD

5rds
10 (L) OH Reverse Lunges 14kg
10 (R) OH Reverse Lunges 14kg

5rds
10 KB OH Swings 16kg
10 Box Jumps
=>4:10

Fasting Day 7 (Rest)

.... stretching and rolling .... SMFR - 45mins .....
(quads still sore)

Fasting Day 6 & Cycling

2130
5km Cycle = 11:32

Fasting Day 5 & Weights

0500 125g b/p chicken, 1cup broc+cauli
1915 1 cup of tea, 2 dates, 100g beef, 1 cup broc+ cauli
2100 200g HL choc milk, 100g sweet potato

2000 @ FFAMK (Aircon too cold, headache again!)
All the 10/6/8 sets done with only 30secs rest in between.
Front Sq = 40kgx10x10
Hang Pull Ups = 2x10
DB Chest Press = 25lbsx10x6
Toes Walkout = 8x8
Run 400mx3 = 2:12, 2:10, 2:23

Fasting Day 4 (Rest)

0500 100g beef, 1 cup broc+cauli+carrots, 3 eggs omelette
1930 1 peanut pancake, 1 cup soyabean milk(so hungry and thirsty, just grabbed the first thing that i set my eyes on)
2000 ~50g fish(mum's asam pedas!), 5 spoons porridge from mosque.
2200 185g ayam's brand tuna ton yam, 2 eggs omelette, 1 orange

Hmm... can i get lean during fasting? Definitely will lose muscle mass, not helping.. And I have to remember to pack fruits and/or prepare food for break-fast in bag.

Fasting Day 3 + BOX WOD

0500 150g sirloin, 3 eggs omelette, 1/2 grapefruit
1930 2 bananas, 100g sweet potatoes
2130 Grilled chicken ~120g, 2 portions broccoli+carrots
2300 3 eggs omelette, 1/2 grapefruit
Weigh in @ 62kg.

2000
5 rds
8 Deadlift 230# (Share with Coach Kevin)
18 Pushups
28 Squats
=> 8:56

(My first BOX WOD after fasting 14hrs . Felt fine but had terrible headache after WOD for a short while. Hoping to lean out this month. Goal = BF <15%)

Fasting Day 2 (Rest)

0500 150g B/P Chicken, 1 cup broccoli, 3 eggs omelette
1915 1 date, 2 bananas, 2 cups of tea
2130 200ml HL Choc milk
2200 185g tuna in water, 3 eggs omelette, 2 spoons porridge from mosque
2330 2 tbsp adams unsalted peanut butter

Fasting Day 1 & Lunges+Burpees

0500 230g salmon, 2 cups broccoli, tea
1915 half cup of tea
2000 2 bananas
2130 3 KFC chicken drumsticks, small coleslaw

1500 Weigh in @ 62kg! Yeay!

2030
5 rounds of
10 Steps Lunges with 10kg OH L
10 Steps Lunges with 10kg OH R
21 Burpees
=> 12:33 (timer started only on 2nd round-so pissed!)

Double Day

1000 (Weigh-in @ 64kg - disgusting! Highest ever this year!)
5rounds
3 Thruster 40kg
6 KB Swing 1 pood
9 Jumping Pull Ups
11:20
(And I was going for 5mins... No chance. Especially with excess weight. Blargh.)

Then......
1330
Tri-Trial (with Vairi):
200m Swim
10km Bike
2.5km Run
=>48:25

0600 2 soft boiled eggs
0800 kopi-o kosong
1200 2 soft boiled eggs
1530 200g chicken leg, 1 pear
2130 200ml HL Choc Milk
2300 185g tuna in water, 2 eggs (omelette)

Rest... and more rest

REST
7th Aug - 9th Aug
Saturday-Monday

Back Squat + BOX WOD

Back Squat 90% x2 x4
170lbs x2 x4

10mins AMRAP
6 Kneeling Muscle Ups
5 Squat Clean 78lbs
=> 7 rounds + 6 KMU + 2 Sq.Cl.

Rest Day but ...

..... 1 x 50m Sled Sprint 90lbs (Coach thinks its a crawl) ....

C&J + BOX WOD + TRI.

0700
Clean & Jerk
100lbs x1 x4
(Quads tighten up during C&J warm up)


Alternating Tabata
Pull Ups
Wall Ball 5kg @ 10ft target
127 reps


1200
150m Swim
6km Bike
1.5km Run
~32mins

Rest Day

... no time for a Workout...

Burpees

50
Burpees+ Box Jump 18"
5:53

(Wanted to try the inverted burpees... oh boy... no chance!
When will this soreness subside! Jeeeeez!)

Rest Day

....SGTitans training called off.....
(Ok I know its a bad excuse...)