jerk

5 @20kg
5 @40kg
5 @50kg
1 @60kg
1 @70kg

weighted pullups

2 x 5@10kg

Nice to knock the cobwebs out!!

Power Clean and Jerk

3 x 5@40kg

3 x 1@50kg

6 x 1@60kg

5 x 2@50kg

weighted pullups
1 @24kg
1 @28kg
1 @32kg
1 @32kg

500m row (last time i was on the rower was 2 years ago! wow, no wonder if felt hard

handstand practice

handstand parallette practice

6 rds
2 weighted pullups @24kg
10 x HSPU (5 1st round)
10 x abmat

Handstand practice

TGU
5 each side @28kg

C&J @50kg
3 x 3

Weighted Pullup
3 x 2@28kg

50 x Pushups

Awesome!

handstand practice

TGU

2 each side @16kg
5 each side @24kg

weighted pullups
5 @bodyweight
3 @16kg
4 x 3@24kg

5 x 10 pushups in between sets

5 mins skipping

15 mins handstand practice

5 rounds
weighted Pullups
3@20kg
15 x pushups

Handstand practice becoming tedious and boring.

5 mins skipping

10 mins handstand practice

10-8-6-4-2
Weighted pull ups @10kg
Weighted bar dips @10kg
5 x hspu each rd

4 mins skipping

10 mins handstand practice

3 rds
Weighted pullups
5 @ 20kg
20 x pushups

5 mins skipping

5 mins handstand pratice

Weighted Pullups
3 x 5@24kg

Narrow Handstand Pushups
3 x 3 @15inches between hands

5 rds
10 x KB swings @16kg
10 x Bar dips

skipping 5min

handstand practice 5min

HSPU - Elevated
5 x 4 @2plates

Weighted Pullups
5 x 4 @24kg

21-15-9
Bar Dips
Pushups

Sunday

AM

5 mins skipping
5 mins handstand practice

Elevated HSPU 1RM
2 @ 2plates
2 @ 3plates
1 @ 4plates
2 @ 4plates
1 @ 5plates
2 @ 5plates
1 @ 6plates *pb
1 @ 6plates
1 @ 6plates

Video

PM

5 mins skipping

handstand & Frogstand Practice

Weighted Pullup 1RM

1 @16kg
1 @24kg
1 @29kg
1 @34kg
1 @40kg
1 @41.25kg *pb

5 mins skipping

5 mins handstand practice

10-8-6-4-2
Pullups@10kg
Dips@10kg

5 mins skipping

5 mins handstand practice

5 mins headstand practice

Weighted pullups
3 @16kg
3 x 3@24kg

Elevated HSPU
3 x 3@2plates (green & black)

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

5 mins skipping (terrible)

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

Weighted Pullups

5 x 5 @20kg

Elevated HSPU

5 x 5@one plate

50 x Pushups

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.

5 x 5 - strict pullups with hands touching

5 x 10 - Pushups with hands touching

HSPU - 30 total

Weighted pullup

1rm - 36kg *pb!

4 @24kg

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