Monday, April 30, 2012

5 mins skipping

5 mins handstand practice

10-8-6-4-2
HSPU (elevated on black bumper)
Strict Pullups C2B
Strict bar dips
Pistols to lowest box (1 each leg =1 rep)

* that was bloody hard!
5 mins skipping

power clean

3 x 5@40kg
3 x 3@50kg (cant remember whether I did 5 sets of 3 sets)

Saturday, April 28, 2012

5 mins skipping

5 rds
5 x strict pullups (last 3 rds chest to bar)
5 x HSPU
5 x Squats
5 x Bar Dips
5 mins skipping

planche pushups progression

5 mins skipping

Thursday, April 19, 2012

5 min skipping (ok)

6 x 5 Planche Pushup progressions

5 rds
5 x powerclean @40kg
5 x strict pullup

max HSPU - 17

Thursday, April 12, 2012

5 rds
skipping 2m

Handstand practice in between

50 pushups

Wednesday, April 11, 2012

skipping 5m (better)

played around with HSPU facing wall

skipping 5m (ok)

Tuesday, April 10, 2012

Weighted Pullups 1RM
1 @5kg
1 @16kg
1 @24kg
1 @29kg
1 @34kg
1 @36.5kg
1 @40kg *pb! 60% of Bodyweight
1 @40kg
1 @40kg

Sunday, April 8, 2012

max Strict bar dips
20,17

Max reps Front squat @40kg
20

Saturday, April 7, 2012

5 mins skipping (terrible)

9-8-7-6-5-4-3-2-1
Pullups @5kg
HSPU elevated 1 plate (black)

Thursday, April 5, 2012

5 mins skipping

Squats cleans
3 x 5 @60kg

might have to drop the weight, they felt like sh*t

HSPU
4 x 5 elevated on 1 plate
max HSPU - 13

Monday, April 2, 2012

Muscleups

total 40

1 x 7
11 x 3

Sunday, April 1, 2012

5 min skipping

Squat cleans
5 x 3 @60kg

Hspu - elevated
3@ 1 plate
3@ 2 plates
3@ 2 plates
4@ 2 plates
3@ 2 plates