6th December, 2015

@Home

5 sets:
- 3 x Weighted Pull Ups (lost these a lot!): 0kg, 4kg, 8kg, 10kg, 12kg 
- 20 second support with emphasis on elbows and turnout

Followed by some muscle-up transition practice. Blue band = 5 reps; Purple = 1-2 reps

5th December, 2015

@CrossfitGS

Weightlifting class:
Warmups including upto 50kg Front Squat

5 x – 3 Power Clean   … Upto 60Kg
5 x – 1FS + 2 Split Jerk … Upto 60Kg
5 x – 1 Clean & Jerk … 40kg, 50kg, 50kg, 60kg, 65kg, 70kg (fail on jerk)

Did quite a lot of the single C&J. 3 attempts on 70Kg. Cleaned twice (PB) but missed the Jerk which was bad as done 75 before. Rich observed that slow on ground to hang position. Speed up and concentrate at “driving the floor away”.

Then, some solid double 60Kg – felt nice and confident lifts. Also a few 50Kg squat cleans.

3rd December, 2015

@CrossfitGS

Mobility class – some rolling on IT band, pigeon stretch and ball on glutes

2nd December, 2015

@CrossfitGS

Team of 4 partnered workout. Using 40kg bar.
- 100 Cal Row
- 100 Deadlifts
- 80 Cal Row
- 80 HP cleans
- 60 Cal Row
- 60 Front Squats
- 40 Cal Row
- 40 Push Jerk
- 20 Cal Row
- 20 Clusters

Time: 38:24

30th November, 2015

@CrossfitGS

Strength. 20 Minutes of a complex with about 2 min rest between
- x5 Strict Press (20-40kg)
- 30 Second plank
- x5 Pullups (did all 5s)

Then:
Partnered workout (Mark):
- 50 KB Swings (16Kg)
- 40 Box Jumps
- 30 Goblet Squats (16Kg)
- 10 Man Makers (10Kg DB)
- 30 Goblet Squats (16Kg)
- 40 Box Jumps
- 50 KB Swings (16Kg)

Time: 12:34

26th November, 2015

@CrossfitGS

Mobility class

20th November, 2015

@CrossfitGS

20 minutes to accumulate (in team of 2):
- 3 minutes of OH Stabilisation (bar above head with hanging weights on band)
- 3 minutes handstand
- 3 minutes deadhang

Then:
Partnered workout (Tom) for time (work/rest). Split sets in half
42-30-18 : KB Swings (16Kg) / Situps
42-30-18 : Deadlift (40Kg) / Single DB Push Press (10Kg)

Time: 11:48