garage practice

Power clean and jerk
2 x 3@40kg
2 x 1@50kg
1 @55kg
1 @60kg

right elbow felt a bit sore so didn't do any more jerks

Power cleans
2 @60kg
4 @60kg
4 @60kg

pretty happy with that considering its been 18months since lfiting that weight

power cleans

focusing on tight setup, standing tall, chest up

4 x 5 @40kg

handstand pushups on parralettes

handstand practice

power clean

3 x 3 @55kg

2 rds

5 pullups
10 x pushups
10 x squats

Power clean
5 x 5@50kg

1 x pclean & 5 x Jerk

5 x 5@50kg

Some handstand pratice interspersed

5 pullups
10 pushups
10 squats

handstand practice

1 x TGU @32kg (toe still sore dammit!)

Power clean
5 x 5 @40kg

some HSPU and some Pullups

500m row 1.52

Power clean
3 x 5@40kg
3 x 5@50kg

HSPU on parralletes , man these are hard!

20 x pushups
5 x Muscleups

3 rds
5 x pullups
10 x squats
5 x bar dips

power clean
5 @40kg
jerks
5 @40kg

C & J @50kg
3 x 3

max muscleups - 7

been along time since i have picked up the bar, felt heavy but nice to get back into it

5 mins skipping

power clean

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

5 min skipping (ok)

6 x 5 Planche Pushup progressions

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

max HSPU - 17

21-15-9

Power clean @50kg

HSPU

3 x 5 *barely made last set

HSPU with 11kg Vest

3 x 5

Pullups with 11kg weighted Vets

1 x Muscleup with 11kg vest

WOD

3 rds

run 500m

5 x Powercelans @50kg

10 x HSPU

5 x Muscleup

warmup

2 rds

5 x power clean @40kg

5 x HSPU

WOD

5 rds

3 x power cleans @60kg

5 x HSPU with 9kg vest

5 x Bar dips with 9kg vest

*rds 2 & 4 - 5 x Power cleans

5 rds

3 x power Cleans @60kg

10 x HSPU

everything unbroken

weighted pullups

1 x 4@24kg

power cleans

3 x 5@40kg

3 x 5@50kg

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

Weighted Pullups @5kg

HSPU

unbroken (small rests between sets)

Felt great, good to get cleans back on the map, hamstring felt fine. 1st time i have done 45 HSPU in almost 6 months, felt really good.

1-2-3...10

PowerClean @40kg

Strict Pullups

3 x 10 HSPU (half - 3/4 depth)

3 x 5 power cleans @40kg

3 @62.5kg

3 @62.5kg (f-3)

3 @60kg

3 @60kg (f-3)

(10 x bar dips in btwn)

stopped, felt weak, hammy not feeling great, its hot , havent had breakfast yadda yadda

4 x 6 HSPU (3/4 depth)

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

Nasty Girls

50 x squats

7 x muscleups

10 x Clean @60kg

1st time rx'd, bloody hard

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