Sunday 7th March

Bench press

55kg x 5
62.5kg x 5
70kg x max reps = 17

3 x 10 bench press with keg

barbell rows 62.5kg x 8 reps x 3 sets

heading to Mavericks in a couple of hours to do a metcon, maybe not the one I have got in the programming, depends on what Johnny fancies doing

Wednesday 17th February

Bench press

60kg x 5
70kg x 3
77.5kg x max reps = 11

bent over rows

60kg x 3 x 8 reps

then a couple of hours later

5 rounds

5 power clean 80kg
10 burpee

10mins 14secs

wanted under 10mins but didnt happen. Played it slow and steady with the power cleans to make sure back was ok.

probably shouldnt have taken a big swig of cough syrup straight from the bottle just before doing this

Friday 29th January

Todays workout


bench press 


52.5kg x 5 
60kg x 5 
70kg x 12  

rows - 40kg 50kg 60kg x 8  

10min amrap 

Bear complex

power clean / press / back squat / press 15 reps with 60kg

did the press as a thruster coming out of the bottom of the squat