@Crossfit
Warmup #1: Foam Rolling; 10 press ups; 10 pull ups
Warmup #2: Row 400m; spiderman complex; wall stretches; ankle stretches; 5 wall squats
3-3-3-3-3 Overhead Squat:
- 15kg, 20kg,… 25kg, 30kg, 35kg, 40kg (PB)
Farmers Walk (30ft). Weights + handles (~10kg)
- 60kg,…. 100kg, 120kg (PB), 130kg (F)
Evening @ Dovestones
Running circuit around Dovestones reservoir.
~2.6 miles. No idea of time.
Still fighting off migraine and cold. First time I’ve run this much in years – uneven ground used to get calf problems. Enjoyed it – felt quite good. Blister on left foot though, using wrong shoes which are a bit too big.
@Home
Fighting cold and the tail end of a migraine – didn’t work
10 x Burpees
5 x 3 Dips
5 x 5 Pull Ups
5 x 5 K2Es
@Crossfit
Warmup: 500m row; lunges; reverse lunges; stripper stretch; bear crawl; warmup 20, 30, 40kg squat cleans
Then:
15-12-9 of:
- Hang Squat Cleans (40kg)
- Toes To Bar
- Box Jumps (24”)
Time: 12:59
Then:
Back Lever practice
@Crossfit
Warmup: 3 minutes double under practice; 3 x 5 Pull Ups; Press Ups; Hallow Rocks; OHS (pvc)
Then:
3-3-3-3-3 Weighted Pull Ups
- 0kg, 9kg,…. 16kg, 20kg, 24kg (F1), 24kg (F1), 22.5kg (F3)
(lost about 7.5kg off previous – not sure why, Same body weight –> lack of doing?)
Then:
AMRAP 8 minutes:
- 8 KB Swings (16kg)
- 8 Goblet Squats (16kg)
- 8 Burpees
Count: 4 Rounds + 7 Burpees
@Crossfit
Warmup: double-unders; lunges; inch worm etc…
Then:
Backsquat:
Kept light because of knee issues that happened previous: 4x10 of 30kg
Then:
3 Rounds of:
- Max plank hold
- 1 round of Cindy (5 pull ups; 10 press ups; 15 squats)
- Follow the leader run (~150m)
@Crossfit
Warmup: 3 minutes skipping; lunges; reverse lunges; spiderman; inch worm; stripper stretch; 2 x 5 pull ups; sit ups; wall squats
Then:
4 rounds of:
- 1 minute Wall Ball
- 1 minute Sit Ups
- 1 minute DB Split Cleans (12.5kg)
- 1 minute Rowing for calories
Reps per round: 76 / 62 / 62 / 65
@Crossfit
Warmup: 400m run; wall stretches; 10 hollow rocks; 10 squats; 10 sit ups; 10 wall squats; push jerk practice
Then:
For time:
- 500m Row
- 12 Push Jerks (35kg)
- 30 Press Ups
- 30 Sit Ups
- 800m Run
- 30 Sit Ups
- 30 Press Ups
- 12 Push Jerks (35kg)
- 500m Row
Time: 17:50