Friday 25 January

Warm Up:
5mins Skipping
2rds
15 x Good Mornings
15 x Sit Ups

Strength:
Deadlift
3-3-3-3-3 Est new 3rep max

Wod:
Annie
50-40-30-20-10
Situps
Double Unders

Thursday 24 January

Murph

1 Mile Run
100 Pull Ups
200 Press Ups
300 Squats
1 Mile Run

Wednesday 23 January

Warm Up:
Run 800m
2rds
45sec Hang
45 sec Chin above Bar Hold
10 Pull Ups
3 x Negatives aim for 6sec reps

Strength:
Omem for 10mins
2 x Clean & Jerk 70%

Wod:
The Master Chief
Complete as many rounds as possible in 3 minutes:
3 Power Clean - 70kg
6 Front Squats - 70kg
9 Push Ups
Rest for 1 minute between the 3 minute rounds. Repeat for a total of 5 cycles.

Tuesday 22 January

Warm Up:
Row 1000m
3Rds
10 RIng Dips
1 Rope Climb
10 Back Extesions

Strength:
Back Squat
5@75%, 3@85% AMRAP 95% 1rm

Wod:
12,9,6
Overhead Squats (60/40)
Strict Pull Ups
50 x Double Unders (Unbroken)

Monday 21 January

Warm Up:

JYD WU
Burgenor WU

Strength:

Bench Press
5-5-5-5-5 Est New 5rm

Wod:
5Rds
3 x Snatch (60/35)
20 x Up Downs
15 x T2B

AFS Fat Killers - Week 1

So week 1 is done and dusted. Myself and kala have been as disciplined with food as I think we ever have been. Breakfast has seen us eating steak and eggs, salmon and spinach and every now and then a slice of toast (my kryptonite). I have thrown in the odd protein shake for a snack and dinners have seen us try spaghetti bolognese (kala burnt this and nearly the bungalow so ended up with freezer back ups of cottage pie), chicken and broccoli, and fish cakes.

We did have a cheat day on Friday. As this was a snow day our admin was well and truly up our backsides. Breakfast was at about 1300 so we had croissants and chocolate spread then our tea was a cheeky Chinese.

Training has been pretty good. I have finished the first week I a strength programme designed to hit my 200kg target in 12 weeks. Kala pole dance a couple of times and hit a couple of CrossFit classes.

So to the results. Our starting weights were 110 & 74 kgs respectively. I weighed in at 107.8 and kala 73.5. We are really pleased with that as we have found it pretty easy to adopt. I'm going to be taking a weekly picture and will publish all the progress shot at the end of the 12 weeks.

Post below how you have faired and how you have found the first week?

Friday 18 January

Warm Up
Row 500
2 Rds
15 Rebounding Box Jumps
5 x Muscle Snatch @50%
Row 250

Strength
Front Squat
3-3-3 @70/80/90% 1rm

Wod
7 Rds
3 x Power Snatch @50%
5 x OHS
7 x Snatch Grip Push Press
9 x Burpees
Run 150m