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Boxing Day Bastard Bells
Warmup Move wet sand from beside the house to Claire’s sand pit: Shovel wet sand x lots Wheelbarrow wet sand 25m x 7 KB Complex @ 16kg KB 10 RTW clockwise 10 RTW anticlockwise 10 Air squats 10 1H...
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Bastards for Mae
Since last time I’ve managed to shake the bugs, wrap up a bunch of work and have a new baby. Mae’s birth reminds me that the fittest I’ve probably ever been was back when Claire was born. Not only...
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The bastards at Palazzo Versace
Row 1,000m Then: 50 Bastards @ 10kg DBs (the slippery, circular, hard crome, hotel kind) = ~20:00
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Tinkering
Run two laps of the block. 3 Pull-ups 15 x Press Deadlift Back Squat @ empty bar 20 x The Bastard @ 12.5 kg = 9:50ish 3x 5 Dead-ball slam @ 11.5kg ball 5 Med ball thruster / wallball @ 11.5kg ball Rest...
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Run, Kettlebells, Dirt
4.3 km run 3 x 15 Swings @ 24kg3 x 15 LCC&J e.s. @ 16kg15 KB Snatches e.s. @ 16kg15 Bastards @ 12.5kg DBs Then:Shovel two cubic metres of garden soil from front of house into garden, via...
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Like the old days
Ride Mt Pleasant Loop 77km 3:02h 1,065m http://app.strava.com/activities/156459970 Workout To address “pissweak core strength” KB medley warm-up 4 x 5 DL @ 60kg 1 x 5 DL @ 70kg 25 x The Bastard @...
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Bastards
Kids vs Parents day at Grassroots soccer Warm-up: 3x 5 push-ups 20 squats 20 lateral hops Then: 50 x The Bastard @ 12.5kg DBs = 25:10 Rough towards the end. Much ‘stopping for breath’ in the final...
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Foundations
6 Deadlift @ 70kg 6 Bent-over one-arm DB row @ 12.5kg e.s. x3 6 Bulgarian split squats (front rack) @ 20kg e.s 6 Turkish get-ups e.s. @ 16kg KB x3 15 Bastards @ 12.5kg DBs (target was 30 for time but...
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Heavy Bastards are back
Quick jog around the block 20 Deck squats 10 Bulgarian split squats e.s. 2 x 10 KB Cleans @ 24kg KB e.s. (stomp opposite foot) 10 Bulgarian split squats @ 25kg e.s. 10 KB Swings @ 16kg KB 50 x Bastard...
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Strategy bastards
Morning 2x 10 Burpees Evening The Bastard AMRAP 15 min = 30 @ 12kg DBs w rotating shafts 11-9-7 Burpees DB Swings @ 20kg = 4:53 In Hong Kong
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