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