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