2 x 5 power cleans @40kg

Weighted Bar dips

3 @10kg

3 @16kg

3 @20kg

3 @24kg

3 @26.5kg

max reps @10kg - 11

Weighted Pullups

3 @10kg

3 @16kg

3 @20kg

3 @24kg

3 @26.5kg

max reps @10kg - 10

10 x 5 @40kg Front squats (scattered in between)

Suprised (and pleased) at how close my pullup and dip strength is , solid session

2 Rounds

500m run

8 x 60kg power clean

Supposed to do 5 rounds but hammie felt tight during second round, so stopped. Might have to do some light cleans for a while

On the plus side I did 4 x HSPu for the 1st time since hurting my shoulder, god knows how long ago

Bar Dips - strict

10-1

1 rope climb each round

1 x pclean @60kg

1 x MU

2 x Pclean @60kg

2 x MU

3 x PClean

3 x MU

4 x PClean

3 x MU

5 x Pclean

3 x MU

6 x PClean

3 x MU

7 x Pclean

3 x MU

*Suppossed to go to 10 pclean but tweaked my left hammie during the round of 7...WTF? I have never done that before, wasn't going fast, the weights isn't heavy, wierd. Could hardly walk for the rest of the day, feels a little better today. 1 weeks rest is my prediction

power cleans

2 x 3@40kg

1 @60kg

1 @65kg

12 x 1 @70kg

Didn't feel as good as I would have liked @70kg, maybe 2 or 3 went up well. I think its a technique thing because I didn't look like failing reps just felt heavy and awkward

4 RDS

5oom run

10 x strict pullups

10 x strict ring dips

supposed to do 5 rounds but got bored and went inside and watched tv

3 x Power cleans @60kg (consecutive)

on the minute for as long as possible

17 mins

Ok, 51 Pcleans @60kg, I can finally say 60kg is comfortable

Nasty Girls

50 x squats

7 x muscleups

10 x Clean @60kg

1st time rx'd, bloody hard

Death By power cleans @40kg

1 in 1st minute

2 in 2nd minute etc

Result 11 rds +8 reps

10-9-8-7-6-5-4-3-2-1

strict pullups

strict ring dips

3 rds

5 x strict Pullups

10 x Pushups

on the minute for 10 mins

3 Power cleans @60kg

Power cleans

3 x 3@40kg

1 x 3@60kg

1 x 3@65kg (f-3)

1 x 3@65kg *pb 3rm

1 x 3@65kg

1 x 3@65kg (f-3)

weighted pullups

2 @12kg

1 @24kg

1 @29kg

1 @34kg *50% BW, pb I think

Weighted ring dips

1 @12kg

1 @24kg

1 @24kg

30 x Front squat @40kg

40 x Box jumps

30 x Pullups

40 x Pistols

30 x Ring Dips

was supposed to be OHS, but shoulder hurt to much, pistols gave me a sore butt!

5 rds

500m run

5 x Pclean @60kg

5 x Muscleup

Power clean

4 x 3 @60kg

1 x 5 @60kg

1/2 Angie

50 pullups

50 pushups

50 abmat

50 squats

Elizabeth (scaled)

21-15-9

Power Cleans @55kg

Ring Dips

Heaviest i have attempted Elizabeth. Rx'd weight of 60kg is looking possible soon, which would be a nice achievement

5 rds

500m run

5 x Front squats @60kg

5 x 5 Power cleans @50kg

4 rds

5 x powercleans @55kg

10 x Ring Dips

15 x Pullups

3 min rest btwn rds

+ one more rd of Power cleans

Felt good!

10-8-6-4-2

strict pulups

strict ring dips

strict t2B

Power Clean @40kg

1 in 1st minute, 2 in 2nd minute etc

result 10 mins (complete)

5 rds

10 x Kb swings @16kg

10 x pullups strict

500m run

3 rds

10 x front squat @40kg

8 x Pullups @9kg weighted vest

500m run

3 rds

5 x front squat @60kg

5 x pullups @12kg

500m run

Front squat

2 x 10@20kg

1 x 10@40kg

3 x 10@50kg

Weighted pullups (in btwn)

1 x 5@5kg

2 x 5@10kg

1 x 5@16kg

21-15-9

40kg Thruster

9kg weight vest pullups (kipping)

Untimed

21-15-9

Power Cleans @50kg

Ring Dips

untimed

Early in day

strict pullups

1 in 1st min, 2 in 2nd min etc

result 8 mins

later in day

Front squats

4 x 5@60kg

in between sets weighted pullups

1 @12kg

1 @16kg

2 @24kg

2 @24kg

2 @24kg

2 @24kg

cleans

3 @65kg

3 @65kg

5 @65kg

3 @70kg (f-1)

3 @70kg (f-2)

3 @70kg (f-1)

5 @60kg (f-5)

** got too fatigued once I hit 70kg

Thruster

4 @ 20kg

4 @ 30kg

4 @ 40kg

3 x 4 @50kg

2 rds

5 x strict pullups

5 x HSPU

10 x squats

Full clean

2 x 5@60kg

1 x 3@65kg

1 x 5@50kg

Great to lift some decent weight! Felt good

last posted 1 month ago...wow

Life still chaotic with kids and business, motivated to do exercise but just struggling to get the time as crazy as it sounds.

Here is the good news

after reading this article it got me motivated again to eat well. Well that and summer coming up.

5 days done basing (sp?) my food intake around lean protein and vegetables for all meals. turkey and zucchini slice for breakfast and usually chicken or beef stir fry's cooked night before for lunch. 5 days down and i'm going well. No going to stress about some grains here and there if i'm out but am going to try and keep some real consistency in my day to day eating. So far its going well

Dying to get back into the weights though

Away for my first father/son camp this weekend then hopefully I can crack the exercise cherry

Squat Clean
5 x 3@60kg
10 x HSPU in between sets

3 rds
3 x Muscleups
10 x Abmat

Front squat @50kg & Pullups

10/15/9/14/8/13/7/12

10 x rds of Cindy

moderate intensity

24 x t2B

13 x OHS @40kg

9 x Muscleup

24 x Burpees

13 x C & J @40kg

9 x Ring dips

24 x Box jumps

13 x Snatch @40kg

9 x HSPU

18.44

2 rounds

8 x squats

8 x Pullups

8 x Pushups

8 x K2E

Full Clean & Jerk 1rm

72.5kg

Push Press 1rm

65kg

5 rds

10 x box Jumps

10 x Abmat

Front squat

2 x 10@40kg

Haven't been training, life getting in the way

Pre

5 rds

10 x Pullups

10 x Box Squats

5 x HSPU

10 x Abmat

10 x pushups

WOD

5 x PClean @40kg

5 x PC & J @40kg

5 x PC & J @40kg

3 x PC & J @50kg

3 x PC & J @50kg

Post

Light, slow jog

5 x 30kg power Cleans

3 x 30kg squat clean

3 x 40kg

3 x 50kg

3 x 60kg

3 x 60kg

Wow, that felt heavy

5 x 40kg jerk

3 x 50kg jerk

3 x 50kg jerk

5 x 5

Pullups

HSPU

Abmat

Box squats

5 x 5

Powerclean @30kg

5 x 5

OHS @30kg

Nice to come out of retirement and move my body again

3 rds

1.1km run

10 x muscleups

100 x squats

untimed (no squats in last round)

DOMS are on their way!

5 rds

10 x Pullups

10 x box squats

10 x Pushups

10 x Abmat

Power clean & Jerk

3 x 5@40kg

Knock the cobwebs out

Wide Stance Box Squats

25 reps total @50kg

WOD

30/10

20/20

10/30

Push Press @40kg

Pullups

Untimed

Full clean

8@30kg

5 @40kg

3 @60kg

5 @65kg (f-5)

1 @70kg *pb

1 @75kg *pb

1 @77.5kg(f)

1 @77.5kg(f)

1 @77.5kg(f)

1 @70kg

40 muscleups

Felt great

Full Clean

10 @30kg

5 @40kg

3 @60kg

3 x 3@65kg

HSPU in btwn - Total 40 reps

*heaviest cleans I have ever done in sets

Jerk

10 @20kg

10 @30kg

5 @40kg

5 @50kg

5 @55kg

3 @60kg

1 @65kg

1 @70kg (f)

1 @70kg

5 x 1@67.5kg (bw)

12-9-6

Full clean@60kg

Weighted ring Dips @9kg

Untimed

21-15-9

40kg thrusters

pullups

untimed

Goals

I'm trying to take a more balanced approach to exercise. Taking into account time limitations, physical ability and also enjoyment.

I like bodyweight/gymnastics stuff, so that is going to be a big part. I really like cleans (never thought i would say that a year ago) , OHS, front squats...don't mind thrusters.

I hate back squats and deadlifts. Sure they are two very important exercises that anyone would tell you should be in any serious strength program. The bottom line is , I am a weekend warrior that wants to stay fit and strong, really to keep up with my kids. I will get the deadlift advantages somewhat with cleans and the back squats advantages with Front squats and OHS. I then get to actually enjoy what I am doing.

I have this theory that sounds right for me. I want to be able to move my bodyweight very easily in all directions (gymnastics) . I can already do this and love the feeling that I can control my body well. The other thing I want to be able to do is lift the equivalent of my bodyweight (67kg) on a bar comfortably in a number of different directions. Clean, jerk, OHS etc. If both of these things are present I think i will have a good balance.

Goals - Lets list them

Gymnastics

Ring HSPU

Free standing HSPU

1 min Lsit

Weights

5 x BW clean - Shouldn't be too far off, can easily do 1

5 x BW Jerk - Not sure about this haven't done heavy jerks in ages

5 x BW OHS - did 2 yesterday, 5 should be in the near future

So the weights goals are really short to medium term and the gymnastics stuff is just fun, challenging stuff. Once I reach these it will be more about maintainence than continuous improvement.

We'll see how I go.

OHS

8 @20kg

8 @40kg

8 @50kg

1 @60kg (f)

3 @60kg

2 @67.5kg *BW

Muscleups in btwn sets total -20

Press

5 x 8@30kg

Jerk

5 x 5@40kg

Box Squat

10@20kg

Full clean

3 x 3@60kg

2 x 5@60kg

1 @67.5kg (BW)

Was going to do 5 x 3 but felt really good, so did 2 sets of 5 to end. Felt great!

Holy Schmoke...sore!

100 pullups

100 Pushups

100 abmats

100 squats

untimed

OHS

50 @40kg

*22 reps straight pb

21-15-9

Power cleans @50kg

Ring Dips

Untimed

Front squat

2 x 8@20kg

3 x 8@40kg

3 x 8@50kg

HSPU

8 x 5 (in btwn sets)

Weighted Strict Pullups

5 x 5 @8kg (weighted vest)

My latest creation from the Primal Blueprint, yum!

Feeling great , really enjoying exercise at the moment

3 rds

50 x squats

10 x Hang Power Clean @50kg

7 x Muscleup

untimed

7 rds

7 x Thruster@40kg

7 x C2B

3 rds

1 x Pclean & 5 Jerks @40kg

untimed

Power cleans

5 @30kg

5 @40kg

3 @50kg

3 @60kg

1 @65kg

1 @70kg (f)

5 x 1@70kg

3 @60kg

5 x MU

Notes: Good to know I can get 70kg up although they were pretty ugly and still need a bit of work

Vegetable curry for dinner, left overs for lunch , no rice for me!

Hopefully might do some exercise tonight

This is now my staple breakfast. Its the third lot i have made and went crazy this time and added carrot with the zuchini, thats the way I roll ;)

Its rare that I have an hour just to muck around in my backyard gym, normally its in and out pretty quickly with 3 young kids, so yesterday i just did a bunch of stuff i enjoy

Power Cleans

3 x 3@60kg (failed last rep in last set)

OHS

3 @50kg

3 @60kg

3 @65kg

Weighted Pullup

2 @20kg

1 @25kg

1 @30kg

1 @33.75kg (50% BW) - fail ...so , so close

1st time in ages doing 60kg cleans, they actually felt good.

Mark Sisson calls these "Nutty protein balls' In reality they are simply balls of fat and delicious!

WOD

5rds

5 x Power cleans @50kg

10 x pullups

Untimed

Left overs, pesto coleslaw , chicken and sausage...Yum!

WOD

3 rds

15 x OHS @30kg

15 x Push press @30kg

15 x Thruster @30kg

Untimed

** Looks the same as yesterday, thats because it pretty much is! Creature of habit

Breakfast

Zucchini Slice

1 x strong coffee (instant)

Lunch

Big ass salad

1 x strong latte

1 x apple

Dinner

Schnitzel, aspargus, broccoli, carrot

* yeah I know its crumbed and fried...but yum!

1 x glass of red

No exercise :(

Work is absolutely smashing me at the moment, ALOT going on which is good, but leaving me little energy to exercise

Healthy Start

I have decided to turn this into more of a health diary than an exercise blog, maybe because I am not exercising regularly enough! I'm actually cool with that, my life is jam packed at the moment and exercise often takes third place behind family & work....sometimes takes 4th place behind enjoying myself!

I am back on a health kick at the moment and am enjoying it so I am going to start logging what I eat. I am basing myself off the Primal Blueprint. Paleo base, a bit of dairy here and there, alcohol stays in, not that I drink that much anyway.

Breakfast

Zucchini Slice - 2nd time I have made this, used Italian sausage meat this time and it's nice but too rich, will go back to good ol' beef mince next time. Loving this for brekky!

1 x strong latte

Lunch

'Big Ass Salad' - Chicken, cap, mush, cuc, pine nuts, mixed lett, carr, Fetta and olive oil - Yum!

1 x strong latte

Apple

Diamond seminar

2 x Light beers

3 x Waygu on little bread things, not ideal but best on offer

Dinner

Home made rissoles

Planned exercise

I love Schwartz programming, it kicks arse! Workouts at home will roughly be adapted from Schwartz WOD's.

Next WOD up is

5 rds @30kg (rx'd 40kg)

15 x OHS

15 x Push Press

15 x Thruster

500m run (rx'd row)

Cant get it done tonight as I am at a diamond seminar, but hopefully tomorrow night. I love OHS, Push press so so and i hate thrusters, so there is a bit of everything

6 x 5 Clean & Jerk @40kg

21-18-15-12-9-6-3

OHS @30kg

Pullups

Pushups

Ouch , that was hard, god it is difficult trying to get motivated to get back to where I was

The long road back

WOD1

5 rds

OHS

5 x 15@30kg

10 x pullups

2min btwn rds

then

WOD2

3rds (supposed to be 5)

Deadlift

3 x 10@50kg

max HSPU

2 min btwn rds

HSPU - 14,10,8

Notes

Legs trashed, going to be a painful month or two after basically 2 1/2 months without exercise

OHS felt good, pullups fine, HSPU surprisingly good, deadlifts felt terrible as usual.

5 rds

10 x Front squats @40kg

10 x Pullups

Today

Power Cleans

3 x5 @30kg

3 x5 @40kg

3 x5 @50kg

Push Jerk

3 x10 @40kg

The other day

5 rds

10 x Pullups

10 x Ring dips

10 x Box Squats

10 x Box jumps

10 x Hip Ext

6/4

Muscleups

4 x 5

5,5,5,4-1

5 rds

10 x Abmat

10 x Hip ext

4/4

OHS

1 x 10@20kg

1 x 10@30kg

5 x 10@40kg

3/4

3 rds

10 x pullups

5 x HSPU

8 x Pushups

10 x Abmat

5 x PCleans @30kg

5 x SCleans @30kg

5 x PCleans @40kg

5 x SCleans @40kg

3 rds

3 x Pcleans @50kg

3 x Scleans @50kg

19/3

3 rds @50kg

squat clean x 5

Power clean x 5

3 rds @9kg

Pullups x 5

HSPU x 5

Proposed workout

5 x 5 front squats @65kg

10 x HSPU in btwn

then

15 min AMRAP

10 pistols

10 Box Jumps

10 x Pullups

24/2 Thurs - 8pm class

WOD1

21-15-9

OHS @42.5kg

C2B

8.15

then

WOD2

AMRAP 8 min

8 x cleans @42.5kg

6 x Jerks @42.5kg

3 rds + 8 cleans + 1 Jerk

Muscle up practice

18/2 Frid - Backyard session

Warmup

5 rds

10 x HSPU

20 x Abmat

WOD

3 rds

10 x Hang clean & jerk@40kg

10 x Kb swing@24kg

10 x C2B

Untimed

17/2 Thuirs - 8pm class

OHS

15 x 20kg

15 x 30kg

15 x 40kg

15 x 50kg

6 x 62.5

3 x 3 @70kg *pb

WOD

AMRAP 20 mins

10 x Back squat @55kg

20 x GHD

60 x Double unders

4 rds + 5 Back squats

Notes: Really happy with OHS, back squats were unbroken but still don't feel great.

14/2 Mond _ 8pm class

Front squats

5 x 10@50kg

Max HSPU in btwn (16 max)

WOD

30-25-20-15-10

Burpees

Box Jumps

T2B

Time: not sure around 26 mins I think

Notes: Great session, suddenly realized that over the past couple of months I have fallen in the trap of worrying to much about numbers and progress and not enough about relaxing and enjoying crossfit. I am going to ease up on the pressure on myself and just let things happen.

11/2 Frid - ROY

Was supposed to do this last night , before I did it I made this comment

"I have been working on deadlifts and should cream them @70kg if I perform like I think I should."

Bwahhhahhah! Aaron you are turning into comedian, deadlifts sucked as usual

ROY - scaled

5 rds

15 x Deadlifts @70kg

20 x Box Jumps

25 x Pullups

Time : around 30 mins

Notes: 1st rd of deadlifts unbroken, then they sucked a*se. My lack of regular exercise over dec/jan found me out as I really struggled with the 125 pullups, which in turn made the deadlifts a nigthmare. Oh well, just gotta keep working.

10/2 Thurs proposed workout

Can't make it to the gym, Benji has given me this to do

ROY - scaled

5 rounds

15 x Deadlifts @70kg

20 x Box jumps

25 x Pullups

I have been working on deadlifts and should cream them @70kg if I perform like I think I should.

9/2 Wednesday

Rest day --- DUH!

Also got a jab in my shoulder , hopefully it helps

8/2 Tues - Backyard

Front squat

3 x 3

70kg

Press 8rm

8 x 40kg

4 x 45kg

3 x 45kg

Cleans

3 x 3

65kg

3, f-2

Cut the session short as my body has been smashed over the last couple of days. Pressing was laughable due to shoulder fatigue. Cleans felt awful, just nothing to give. A couple of days rest and back to business

7/2 Mond - 8pm class

Warmup

4 rds

15 x HSPU

12 x C2B

WOD

50 wall ball@20lb

10 Muscleups

40 Wall balls

8 MU

30 Wall ball

6 MU

20 Wall ball

4 MU

10 Wall ball

2 MU

Time: Not sure , about 25 mins

Then

3 rds 40kg sled pull up and back & 10 burpees

Notes: Tonight absolutely smashed me, one of the worst I have felt during/after class. Was dangerous driving home

Sund 6/2

Friday workout cancelled due to Backyard gym flooded

Warmup

Front squats

2 x 10@20kg

Push jerks

2 x 7@20kg

Clean & Jerk 5x5

5 x 30kg

5 x 40kg

5 x 50kg * shoulder pain, so stopped and did 5 x 5 Cleans only

Cleans 5 x 5

60kg

5 min break

WOD

Power Cleans@50kg & T2B

10-9-8-7-6-5-4-3-2-1

Time 16.02

Notes: One of the hardest I have pushed myself at home on my own. Woken up sore but feel good. Shoulder driving me crazy.

Proposed workouts

Big weekend ahead!

Frid

Warmup

4rds

15 x Pushups

12 x Pullups

WOD

Amrap 20 mins

3 Muscleups

6 HSPU

20 Double Unders

Sat

5 x 5 Clean & Jerk - same weight

WOD

Power Clean & Toes 2 Bar

10-9-8-7-6-5-4-3-2-1

4/3 - Thurs - 8pm Class

OHS

3-3-3-3

65kg

WOD

4 rds

5 x Snatch @40kg

10 x C2B

20 x Wall Ball@20lb

40 x Double unders

Time: not sure around 25 mins

Notes: My body and particularly legs are taking an absolute pounding. A couple of painful weeks and hopefully i will be back in business. Shoulder sore again :(

1/2 More squats

Backyard...effin' sore

Front Squats

5 x 5 @60kg

10 x C2B in btwn

Back squat 8rm

8 x 70kg

3 x 80kg

3 x 80kg

10 x K2e in btwn

Notes: Back squats still don't feel right, feel weak and awkward, while Front squats and OHS feel strong. Admittedly I didn't have much in me after cleans night before and front squats.

31/1 Mond - 8pm class

Ouch! 1st class back, Benji not happy about my irregular attendance!

Group 2 class

10 Squat cleans @50kg

50 Double under

8 Squat cleans

40 DU

6 Squat cleans

30 DU

4 Squats cleans

20 DU

2 Squats cleans

10 DU

50 wall balls @20lb

18.22

Push jerk practice

Shoulder feels good!

28/1 Frid

Deadlift

10 x 40kg

5 x 60kg

5 x 80kg

5 x 100kg

5 x 100kg

5 x 100kg (f-5)

10 x 80kg

*80kg starting to feel comfortable, thank god

1st 5 rds did 5 strict pullups/5 HSPU in btwn to test out my shoulder, woke up feeling ok. I'm praying that it is getting better.

27/1 - Thursday

Sunburnt, sprained thumb from learning to surf, sore shoulder...not feeling great

Front squats

10 x 20kg

6 x 40kg

6 x 50kg

6 x 60kg

6 x 70kg *pb

Anglesea Holiday

Shoulder not good, so rest for the whole break to hopefully help it along, booked into specialist 10th feb

6 x Runs (approx 20 mins) while on Holidays, steep hills, hard runs

15/1

Deadlifts

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

5 x 100kg

5 x 100kg (f-5)

14/1 Frid - Deadlifts

shoulder still sore :(

Deadlifts
5 x 40kg
5 x 60kg
5 x 80kg

then

5-5-5
90kg

Notes: Deadlifts SLOWLY progressing

13/1 Thurd - 8pm class

Shoulder really sore all week :(

Warmup

1km row

3.48 (pb 3.42)

Front squats

10 x 40kg

10 x 50kg

8 x 60kg

7 x 60kg

4 x 70kg

2 x 75kg

1 x 80kg *pb

Squat cleans

5-5-5

60kg

Notes: Front squats felt good, legs getting stronger. Woke up with shoulder still sore, but I'm hoping its getting better

10/1 - Mond 8pm class

Only one in group 1, no trainer...hard to get motivated

Warmup

1km row - 3.45 (pb 3.42)

Back squat 12rm then 2 sets (10 x C2B in bwtn)

12 x 60kg

12 x 70kg

5 x 80kg

4 x 80kg

*Never really got into it, everything felt hard and heavy

WOD

75 x OHS @40kg

9.32

Notes: Woken up with sore legs, so worked pretty hard, but needed somebody there to push me along. Ok session

8/1 - Sund - Backyard session

Snatch

5-5-5-5-5

30kg

40kg

45kg (f5)

40kg

45kg

*felt awkward, need to work on these

Press

5-5-5-5-5

30kg

40kg

45kg

47.5kg

50kg (f3)

Push Jerk

5-5-5-5-5

50kg

55kg

60kg

65kg

70kg (f3)

Notes: Ok session, a little lethargic as per usual on a Sunday on my own.

Frid 7/1 - 5pm class

Really needed the last couple of days off, then joined a few of the big boys in the friday class

Warmup

4 rds

20 pushups

10 T2B

30 double unders

WOD

AMRAP 30 min

1 x sled pull (40kg)

max HSPU (scaled from ring HSPU)

15 GHD

15 Wall Ball 20lb

Rds: 4 or 5 , wouldnt have a clue, was delerious after rd 3

Notes: Hot!

4/1 Tues 8pm Class

Running late and mega sore from last night

Press 8rm *1st time doing this

8x 20kg

8x 30kg

8x 40kg

6 x 42.5kg

4 x 42.5kg

Power clean

1 x 40kg

1 x 50kg

1 x 60kg

* Benji told me to stop and do WOD due to time restraints, really wanted to get to at least 70kg

WOD

6 rounds

6 x cleans @50kg

6 x muscleups

6 x deadlifts @80kg

25 min cap (everything running late)

* finished muscleups in 5th rd

Notes: So sore before and after tonight but feel really good. squats cleans @50kg felt very comfortable, muscleups felt good and deadlifts felt ok, which is good for deadlifts. All in all things are progressing well, whcih is good because i have to start getting my weights closer to the rx'd men's weights soon.

3/1 Mond - 7pm class

OHS

3-3-3

65kg-65kg-65kg *pb

felt good so went for a couple of heavier sets

3 x 67.5kg *pb

3 x 70kg *pb for 1rm & 3rm (bw 68kg)

AMRAP 25 mins

150m run

5 x hang Snatch @40kg

10 x C2b Pullups

15 x Kb swings @24kg

Rds - 2 swings off 5 rds

NOtes: Great night. OHS felt great. 1st time doing Hang snatch's , they went pretty well

Holiday exercise

No equipment, just an oval with lush green grass and temp in the 35-43c range...Hot!

nothing for time, just did what I could, when I could.

25/12 - 100 HSPU , 50 squats

26/12 - 4 rds , 100m walking lunge, 25 Pushups

27/12 - 5 rds , 400m run, 30 situps

29/12 - 4 rds , 100m walking lunge, 10 HSPU

31/12 - 4 rds , 100m walking lunge, 10 HSPU , 30 situps

1/1 - 50 HSPU, 50 Pullups, 100m broad jumps

squats

squats @ schwartz

details to come