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 September, 2015

@CrossfitGS

Warmup: Skipping; PVC Burgenger

Olympic Lift techniques (1 hour):
- Snatch Techniques: Halt (1..2..3..) & Hang snatches (20-30kg)
(The half techique really helped with hip drive / shoulders over bar + pull bar in towards knees)
- Snatch: Press, Push Press, Push Jerk (30kg – 40kg (no press))

Gymnastics techniques (1 hour):
- Hollow Rocks, Supermans
- Strict K2E (bar and rings) + T2B
- Inversion & Candlestick
- Muscle Up Progressions

24th June, 2013

@Crossfit

Warmup: 400 run; 3x5 Pull Ups 5 Press Ups; 5 Sit Ups 5 Squats

Then:
Fight gone bad style. 3 Rounds of:
- 1 min Sit Ups
- 1 min Ball Slam (10kg)
- 1 min Rowing
- 1 min Wall Ball (5kg – bigger ball – back still not having it)
- 1 min Press Ups
- 1 min rest

Count: 98, 84, 77

Then:
Muscle Up progression work

1st March, 2013

@Crossfit

Warmup: 200m run; 2 x 5 pull ups; press ups; sit ups; squats

Then:
3 rounds of:
- 1 minute Wall Ball (10kg)
- 1 minute DB Split Snatch (10kg)
- 1 minute Box Jumps (24”)
- 1 minute Sit Ups
- 1 minute Push Press (30kk from rack)

Count: 85, 60, 64 (out of fitness and after effects of cold)

Then:
Muscle-Up Progression. Staying away from actual muscle-up and more concentrating on the static part of the move with feet assistance. Learnt not to put head through too early which helped on not doing the hold transition.

13th February, 2013

@Crossfit

Warmup #1: 10 minutes of: foam rolling; thoracic, ankle stuff
Warmup #2: 5 minutes of double-unders; lunges; reverse lunges; stipper stretch; inch worm press ups;

Then:
5 Rounds of:
- 15 sec of Deadlift (70kg)
- 45 sec rest
- 15 sec DB Split Cleans (2x12.5kg)
- 45 sec rest
- 15 sec high Box Jumps (28”)
- 45 sec rest

Count: 18, 17, 18, 16, 20

Then:
Some Muscle-Up progression. Got 2 out of 3 at end with kipping
Left shoulder isn’t liking ring dips at minute (seems located in deltoid/tricep)

18th March, 2012

@Home

Some Muscle-Up and grip training (greasing groove style). Approx:
20 x 1 Assisted muscle-ups working on strength in transition + some dip pushouts.
6 x 1 Rope grip assisted pull ups (8 strand rope, 13” lower grip)

Later:
5 x 6 Ring Dips (rest as required)