Hill sprints on 'Mein Fuhrer'

6 sprints - wingate style... yeah buddy!

First throw

Threw 8kg kettlebell 8.84m

Today
Short but hard bike ride 15-20mins
5x5 presses with 24kg

Yesderday
Deadlift
152.5kg x 5
150kg x 5

hung from a pullup bar for a while and did a couple of pullups in the process

Tuesday
Medium session
LBBS 60kg x 5
70kg x 5
80kg x 3
90kg x 2
100kg x 2 x2

Deadlift
60kg x 5
100kg x 2
140kg x 2 x2


Sunday
LBBS worked up to a 120kg single with v.good form
military press 50kg x 4,3

deadlift - felt really in the zone for a PR but accidently loaded 170kg on the bar - flew up with no hesitation. only realised afterwards and then did the same thing again but put 190kg on which i got about 4 inches off the floor. reckon if 180 was on there the first time round i would have had it no problem.

in rage over the deadlifts i gave the core a beasting with hanging leg raises, cable crunches, 1 set of weighted situps and 3 sets per side of suitcase deadlifts with 50kg.

4 plates.. 180kg... WILL happen before the rugby season

Brutal Minimalist Fitness

So today instead of the 12mins of PM swings I did:

50 swings
10 hindu squats
40 swings
20 hs
30 sw
30 hs
20 sw
40 hs
10 sw
50 hs

Didn't time this, and also forgot to do getups before.
But what a great workout, i'm still like jelly. Some of the later squats turned into regular squats because i kept losing balance. Rest periods were very brief, so I was impressed with my performance. All done with 24kg.

Today

Some squats to warm up including one v.easy 90kg single.

Deadlift 155kg x 2 x4

Some random pullups and ab work.

Tuesday
Hill sprints on Zeus
5 sprints

Monday
deadlift 140kg x 2
150kg x 2 x4

front squat 90kg single

chin ups 3 sets of 5

Bike ride. Ate wild blueberries. I am a survivor.

Mickelham hill sprints

8 sprints with walk to bottom inbetween

note: more exhausted than i should have been, although these were strong sprints

Back from holiday and straight on...

The program minimum!
24kg kb
12mins of swings and planks
then
5mins of getups