Practice

5 rounds
10 x front squat @20kg
5 x strict pullup C2B
5 straight hanging leg raises

tried to be sensible with easing back into squats by keeping weight off the bar, i'm glad I did as my quads still have ridiculous DOMS

front squats

5 x5@50kg

FRont squat

4 x 5@50kg

Front squat

2 x 6@20kg
5 x 6@40kg

Front squat

2 x 10 @ bodyweight
2 x 6 @ 20kg
4 x 6 @ 40kg

*Ouch! been a looong time since I have done any sort of squatting, long road back starting now

2 x 10 HSPU

max Strict bar dips
20,17

Max reps Front squat @40kg
20

20 x Front squat @50kg
20 x HSPU
10 x Muscleup

15 x front squat @50kg
15 x HSPU
9 x Musclup

10 x Front squat @50kg
10 x HSPU
6 x Muscleup

woke up bloody sore!

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

Bar dips @5kg

Front Squat @50kg

everything unbroken

Front Squats

3 x 5 @65kg

Handstand practice in between

5 rds

10 x Pushups

5 x Pullups

slow & strict

5 rds

6 x HSPU

5 x Front squat @60kg

Everything unbroken

HSPU felt good, no pain thank god

10-8-6-4-2

Front Squat @60kg

Muscleups

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 Front squats @60kg

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

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

Front squat @50kg & Pullups

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

5 rds

10 x box Jumps

10 x Abmat

Front squat

2 x 10@40kg

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)