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

21-15-9

40kg Thruster

9kg weight vest pullups (kipping)

Untimed

21-15-9

Power Cleans @50kg

Ring Dips

untimed

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

cleans

3 @65kg

3 @65kg

5 @65kg

3 @70kg (f-1)

3 @70kg (f-2)

3 @70kg (f-1)

5 @60kg (f-5)

** got too fatigued once I hit 70kg

Thruster

4 @ 20kg

4 @ 30kg

4 @ 40kg

3 x 4 @50kg

2 rds

5 x strict pullups

5 x HSPU

10 x squats

Full clean

2 x 5@60kg

1 x 3@65kg

1 x 5@50kg

Great to lift some decent weight! Felt good

last posted 1 month ago...wow

Life still chaotic with kids and business, motivated to do exercise but just struggling to get the time as crazy as it sounds.

Here is the good news

after reading this article it got me motivated again to eat well. Well that and summer coming up.

5 days done basing (sp?) my food intake around lean protein and vegetables for all meals. turkey and zucchini slice for breakfast and usually chicken or beef stir fry's cooked night before for lunch. 5 days down and i'm going well. No going to stress about some grains here and there if i'm out but am going to try and keep some real consistency in my day to day eating. So far its going well

Dying to get back into the weights though

Away for my first father/son camp this weekend then hopefully I can crack the exercise cherry

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

3 rds
3 x Muscleups
10 x Abmat

Front squat @50kg & Pullups

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

10 x rds of Cindy

moderate intensity

24 x t2B

13 x OHS @40kg

9 x Muscleup

24 x Burpees

13 x C & J @40kg

9 x Ring dips

24 x Box jumps

13 x Snatch @40kg

9 x HSPU

18.44

2 rounds

8 x squats

8 x Pullups

8 x Pushups

8 x K2E

Full Clean & Jerk 1rm

72.5kg

Push Press 1rm

65kg

5 rds

10 x box Jumps

10 x Abmat

Front squat

2 x 10@40kg

Haven't been training, life getting in the way

Pre

5 rds

10 x Pullups

10 x Box Squats

5 x HSPU

10 x Abmat

10 x pushups

WOD

5 x PClean @40kg

5 x PC & J @40kg

5 x PC & J @40kg

3 x PC & J @50kg

3 x PC & J @50kg

Post

Light, slow jog

5 x 30kg power Cleans

3 x 30kg squat clean

3 x 40kg

3 x 50kg

3 x 60kg

3 x 60kg

Wow, that felt heavy

5 x 40kg jerk

3 x 50kg jerk

3 x 50kg jerk

5 x 5

Pullups

HSPU

Abmat

Box squats

5 x 5

Powerclean @30kg

5 x 5

OHS @30kg

Nice to come out of retirement and move my body again

3 rds

1.1km run

10 x muscleups

100 x squats

untimed (no squats in last round)

DOMS are on their way!

5 rds

10 x Pullups

10 x box squats

10 x Pushups

10 x Abmat

Power clean & Jerk

3 x 5@40kg

Knock the cobwebs out

Wide Stance Box Squats

25 reps total @50kg

WOD

30/10

20/20

10/30

Push Press @40kg

Pullups

Untimed

Full clean

8@30kg

5 @40kg

3 @60kg

5 @65kg (f-5)

1 @70kg *pb

1 @75kg *pb

1 @77.5kg(f)

1 @77.5kg(f)

1 @77.5kg(f)

1 @70kg

40 muscleups

Felt great

Full Clean

10 @30kg

5 @40kg

3 @60kg

3 x 3@65kg

HSPU in btwn - Total 40 reps

*heaviest cleans I have ever done in sets

Jerk

10 @20kg

10 @30kg

5 @40kg

5 @50kg

5 @55kg

3 @60kg

1 @65kg

1 @70kg (f)

1 @70kg

5 x 1@67.5kg (bw)

12-9-6

Full clean@60kg

Weighted ring Dips @9kg

Untimed