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

23rd August, 2015

@Home

5 Rounds with plenty of time:
- 6 Pull Ups
- 3 Ring Dips –> 4th, 5th were 6 with thin band
- 6 Pistol progression (thick band / half way)

Then:
50 Burpees. Set pace interval at 10/min. Time: 5:00

22nd August, 2015

@Home + Awesome Walls

Morning:
21-15-9:
- Press Ups
- Sit Ups

Time: 3:50

Afternoon:
3 hours indoor climbing… gentle break into, upto 5+

21st August, 2015

@Home

50 Burpees. Set pace interval at 9/min. Time: 5:29

16th August, 2015

@Home

50 Burpees. Time: 5:55

11th August, 2015

@Home

5 paired sets for strength:
- Ring Dips: 2,3,3,3,3
- Knees to Elbows: 5,6,6,5,6

8th August, 2015

@Home

5 x 6 Pull Ups (strict)

28th October, 2014

@Home

4 Rounds for Time (84 reps total):
- 5 Knees To Elbows
- 7 Man-Makers (6Kg)
- 9 Ring Dips (assisted purple)

Time: ~21:00

27th October, 2014

@Home

Starting up again after about 6 months break. Plan to ease in on light and intensity and get mobility back. Being doing sports but mostly inactive lately!

5 Rounds for time (pyramid structure on app – 140reps total):
Pull Ups: 3, 5, 6, 4, 2
Press Ups: 5, 11, 13, 8, 3
Sit Ups: 5, 11, 13, 8, 3
Squats: 5, 11, 13, 8, 3

Time: 8:02

23rd June, 2013

@Home

Bodyweight. Trying out the deck of cards App. Did a low-card half deck. Worked well
- 35 x Press Ups; Pull Ups; Sit Ups; Squats + 2 x 10 Burpees

5th May, 2013

@Home

PM:
Run for about 2 miles down the bridleway. No idea on time.
Totally gassed me, am unfit. About right distance to do for now.

About 1 hour later:
5 Rounds:
- 6 Ring Dips (thin band to keep pace and locking turnout)
- 6/6 DB Snatch (10kg – alt arms)
- 6 HSPUs (pseudo)
- 6 Burpees
- 6/6 Walking Lunges
- 6 K2E

Time: 22:09
Laps: 3:40. 4:23, 4:41, 4:59, 4:26
Good one. That felt like it should. See how back feels after those burpees

4th May, 2012

@Home

Still not into the idea of re-starting training. Just feel right down still. But gave it a shot today:

AM:
10-9-8-7-6-5-4-3-2-1
- Pull Ups
- Press Ups

10 minutes rest

5 rounds:
- 10 Ring Dips (with thin band – too difficult at mo normally. But I did ensure turn outs)
- 15 Squats

23rd April, 2013

@Home

Taken a fair while, but my back seems to have finally eased off a lot over the last couple of days (nearly 2 weeks to recover). Still a bit of trouble when standing up at work after sat down for ages, and a bit of pain down back of right hip.

Routine and motivation has taken a blow since Colin’s death. I’ll push back into it on Monday after the funeral, but just tried to wake up a few muscles tonight at home.

Warmup:
- 20  Burpees
- 3 x … 5 Pull Ups; 5 Press Ups; 5 Sit Ups; 5 Squats

Then:
- 5 Rounds of Cindy (150 reps) ~not pushing too quick 8:00 minutes.

Then (no time limit)
- 3 x … 5 Ring Dips; 10 K2Es; 10 Walking Lunges

12th Match, 2013

@Shrewsbury

A bit to keep on top of things:
- 3 x 15 Press Ups
- 3 x 15 Squats (knee felt clicky afterwards)

10th March, 2013

@Home

Trying to rebuild some levels for the Open. Did throughout day in order:
- 7 x 7 Pull Ups (strict) + 1
- 5 x 10 Toes-To-Bar / Knee-To-Elbow
- 5 x 15 Press Ups

2nd-3rd March

@Shrewsbury

Clearing out garden-shed / garden work – 2 x 6 hours

3rd February, 2013

@Home

Been a while as been over Shrewsbury, so thought I’d better do some before CF

Warmup: 10 Burpees

Then 3 Rounds:
- 7 Pull Ups (strict)
- 10 Press Ups
- 15 Squats
- 5 Ring Dips

Time: 8:13

30th January, 2013

@Home

2 x Max Press Ups in 2 Minutes (10 mins rest between)
- 47, 52

15th December, 2012

@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

20th June, 2012

@Home

Alternating sets with rests:
- 5 sets: Weighted Ring Dips: 0, 5kg, 5kg, 7kg, 7kg
- 5 sets: Knees-To-Elbows: 10, 10, 10, 10, 10