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

TGU
10 each side @16kg

a few handstands (felt terrible)

5-10-15
strict pullups
bar dips
Abmat

Tried out HSPU , lat still sore , back to physio today

yesterday

5 mins skipping

5 x TGU each side @16kg *starting to feel comfortable

5 rds
10 x Abmat
10 x Box squats

50 Pullups

50 Pushups

50 Situps

run 3.5km

Power clean

4 x 3 @60kg

1 x 5 @60kg

1/2 Angie

50 pullups

50 pushups

50 abmat

50 squats

Squat Clean
5 x 3@60kg
10 x HSPU in between sets

3 rds
3 x Muscleups
10 x Abmat

100 pullups

100 Pushups

100 abmats

100 squats

untimed

6/4

Muscleups

4 x 5

5,5,5,4-1

5 rds

10 x Abmat

10 x Hip ext

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

2/11 Tues - Backyard session

WOD

5 rds

10 x Squat Cleans @40kg

15 x Pullups

20 x Situps (abmat)

Medium intensity

Notes: Cleans continue to feel good. Just checked and it was only 2 1/2 months ago that I hurt my back doing 30kg squat cleans and absolutely hated them. They are now becoming a movement I really enjoy...cool! 5 x 60kg squat cleans was going to be my biggest hurdle for group1, it seemed insurmountable for so long, now I can see it in the not to distant future. Going to test out 5 x 50kg squat cleans in the next week for the 1st time, should be very doable.

11/10 Mond - 8pm Class

Warmup

4 rds

10 x K2E

25 x Double Unders

WOD

1 x run

Squats/Pushups/Abmat Situps

60/20/10

50/20/20

40/20/30

30/20/40

20/20/50

10/20/60

1 x Run

Time:35 mins

Push jerk

8 x 20kg

8 x 20kg

8 x 30kg

8 x 35kg

Notes: Feeling good again, just wastn training enough for the last few weeks. 4 sessions in 5 days and I'm back on track. Registered for the Schwartz challenge ....Scary!

7/9 Tues - 8pm Class

Warmup

1km row

3.52

WOD

5 rds

50 x Jump & Touch

40 x squats

30 x abmat situps (anchored)

20 x Pushups

10 x Pullups

Time: 29.40

then

2 rounds

10 x Ring Dips

10 x KB swings @16kg

Notes: Happy with the row and happy with the workout. Trying to tighten up my diet, hoping to get some energy

20/7 Tues - Backyard session

WOD

30 x HSPU

40 x Pullups

50 x KB swings @16kg

60 x Abmat situps

70 x Burpees

Untimed, Low intensity, just got it done

16/7 Frid Backyard session

Wamrup

2 rounds

10 x squats

10 x Pushups

WOD

OHS

5 x 30kg

5 x 35kg

5 x 40kg

5 x 45kg

5 x 50kg

5 x 55kg

Max reps @40kg = 21

90 secs rest

Annie

50-40-30-20-10

Double unders

Abmat situps (unanchored)

Time 12.40

Notes: Good session, OHS felt good, rapt with 21 reps , was aiming for 15! Annie slow but overall happy

18/6 Frid - Backyard session

Warmup

3 rds

10 x HSPU

20 x abmat situps

WOD

3 rounds

600m Run

20 x Deadlift @50kg

20 x Thrusters @30kg

Time : Just over 25 mins

Notes: I suck at thrusters big time. Work0ut went in slow motion, cold, raining and at the end of a long day at work.Not much intensity, very hard to motivate myself even to do the workout let along attack it.

10/6 Thurs - 8pm Class

Warmup

3 Rds

15 x Squat

15 x Pushups

Squat clean practice

WOD

3 rounds

9 x Squat Cleans @35kg

15 x Box Jumps @24in

21 x Wall ball @20lb

400m Row

1 x Rope Climb

Time : 28min + change

After

50 x Abmat situps (slow,strict)

Notes: Good intro to squat cleans, 1st time doing 20lb Wall ball and they are alot harder than 12lb!

2/6 Wed - Uh Oh ...left shoulder again

Warmup

3rds

20 x Double unders

10 x Pullups

WOD

5 rds

15 x SDHP @30kg

20 x KB Swings @16kg

20 x Abmat Situps

20 x DB thrusters @10kg

Time: 28.45

Notes: Hated this workout, I'm not good at any of the movements. Worse news is my left shoulder which I have had a bad history of problems with is sore from the DB thrusters. I'm convinced that I have a stability issue with the shoulder, my strength is fine and I was using light Db's. I am still hoping its nothing serious, although thats what I said last time and I was sidelined for almost 6 months

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.

18/5 Tues - Cold brrrr

Backyard Session ( freezing!)

Warmup

100 Double unders

WOD

40-30-20-10

Ring Dips

Pullups

Situps (Abmat)

Time: 21.25 I think

Notes: Cold, on my own and pretty lethargic.

17/5 Mond - Kelly

8pm class at Schwartz

Warmup

3 rounds

25 x Situps (abmat)

15 x Squats

WOD

Kelly

5 Rounds

400m run

30 Wall Ball 12lb (rx'd 20lb)

30 Box Jumps 24in

Time 36.16

Then

2 rounds

15 x Pullups

15 x GHD