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

10-9-8

Strict Pullups C2B
HSPU

quick session

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

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

7 rds

7 x Thruster@40kg

7 x C2B

3 rds

1 x Pclean & 5 Jerks @40kg

untimed

24/2 Thurs - 8pm class

WOD1

21-15-9

OHS @42.5kg

C2B

8.15

then

WOD2

AMRAP 8 min

8 x cleans @42.5kg

6 x Jerks @42.5kg

3 rds + 8 cleans + 1 Jerk

Muscle up practice

18/2 Frid - Backyard session

Warmup

5 rds

10 x HSPU

20 x Abmat

WOD

3 rds

10 x Hang clean & jerk@40kg

10 x Kb swing@24kg

10 x C2B

Untimed

7/2 Mond - 8pm class

Warmup

4 rds

15 x HSPU

12 x C2B

WOD

50 wall ball@20lb

10 Muscleups

40 Wall balls

8 MU

30 Wall ball

6 MU

20 Wall ball

4 MU

10 Wall ball

2 MU

Time: Not sure , about 25 mins

Then

3 rds 40kg sled pull up and back & 10 burpees

Notes: Tonight absolutely smashed me, one of the worst I have felt during/after class. Was dangerous driving home

4/3 - Thurs - 8pm Class

OHS

3-3-3-3

65kg

WOD

4 rds

5 x Snatch @40kg

10 x C2B

20 x Wall Ball@20lb

40 x Double unders

Time: not sure around 25 mins

Notes: My body and particularly legs are taking an absolute pounding. A couple of painful weeks and hopefully i will be back in business. Shoulder sore again :(

1/2 More squats

Backyard...effin' sore

Front Squats

5 x 5 @60kg

10 x C2B in btwn

Back squat 8rm

8 x 70kg

3 x 80kg

3 x 80kg

10 x K2e in btwn

Notes: Back squats still don't feel right, feel weak and awkward, while Front squats and OHS feel strong. Admittedly I didn't have much in me after cleans night before and front squats.

10/1 - Mond 8pm class

Only one in group 1, no trainer...hard to get motivated

Warmup

1km row - 3.45 (pb 3.42)

Back squat 12rm then 2 sets (10 x C2B in bwtn)

12 x 60kg

12 x 70kg

5 x 80kg

4 x 80kg

*Never really got into it, everything felt hard and heavy

WOD

75 x OHS @40kg

9.32

Notes: Woken up with sore legs, so worked pretty hard, but needed somebody there to push me along. Ok session

3/1 Mond - 7pm class

OHS

3-3-3

65kg-65kg-65kg *pb

felt good so went for a couple of heavier sets

3 x 67.5kg *pb

3 x 70kg *pb for 1rm & 3rm (bw 68kg)

AMRAP 25 mins

150m run

5 x hang Snatch @40kg

10 x C2b Pullups

15 x Kb swings @24kg

Rds - 2 swings off 5 rds

NOtes: Great night. OHS felt great. 1st time doing Hang snatch's , they went pretty well

9/11 Tues - umm...Deadlifts

WOD1

5 Rds

5 x Deadlift @85kg

10 x HSPU

2 mins break in btwn rds

- all rounds unbroken (barely)

WOD2

3 rds (was supposed to 5)

10 x Thruster @40kg

10 x C2B Pullups

2 mins break btwn rds

- all rounds unbroken (again, only just)

Pre WOD Notes: Legs mega sore from Kelly, but will just have to suck it up. My goal will be do do as many rounds in both workouts unbroken.

Post WOD notes: Deadlifts were hard but felt good, getting better and better. Thrusters destroyed me, but my legs are stronger than i think, I have got to start being more positive and confident with leg stuff now. All in all a good, hard session.

25/10 Mond - 8pm class

Sucker for punishment. Tired and sore after the comp but mentally I'm ready to progress.

Warmup

150 double unders

WOD

7 rds

10 x HSPU

10 x C2B

Untimed , low intensity

Then

back ext @ K2E

Some walking on hands practice

8/8 Wed - Backyard session

Warmup

Squat clean 5-5-5-5

30kg-35kg-40kg-40kg

10x HSPU in between

WOD

5 Rds

10 x Power Clean & Jerk @35kg

1o x C2B* didnt do last rd , ran out of time

Untimed but reasonable intensity and good strict form every rep

Notes: Diet fixed up, couple of good sessions in a row and I am feeling much better. Great clean practice, they're not perfect but feeling much better

18/8 Wed - Backyard session

WOD

5 Rounds

5 x Squat cleans @35kg

5 x Push Jerk @35kg

10 x C2B

Untimed , reasonable low intensity, good clean practice, continuing to feel better about them

24/5 Mond

Warmup

5 rounds

10 x HSPU

20 x Situps (abmat)

10 x Deadlift @40kg

10 x Deadlift @50kg

10 x Deadlift @60kg

WOD

3 Rounds

15 x C2B

9 x Deadlift @60kg

800m row

Time 20.59

Then

Muscleups

Probably did about 20 in total with a couple of L-sit muscleups (not pretty ones)

Notes: Huge warmup, C2b felt good, deadlifts hard in 2nd and 3rd rounds after my grip started to go. Rowing sucked as usual.