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

17th October, 2015

@CrossfitGS (Morning)

Olympic Lifting Class
Two halves:
- Power Snatch + 2 OHS. All on technique – worked up to 30Kg. Rich said hip extension lagging – try pausing for 3 seconds in hang position to force more hip power.
- Split Jerk. On technique – 20-50Kg. Aiming to get front foot forward far enough – worked well with practice.

Gymnastics Class
Inversion routines: Candlestick, Skin the Cat + reverse. Managed with L-Sit
Headstand and handstand progressions…. pretty bad at headstand

12th July, 2012

@Crossfit

Warmup: 400m run; Bergener warmup (minus squats)

Then:
As many rounds as possible in 12 minutes:
- 6 Power Snatch (35kg)
- 30 Double Unders

Count: 2 rounds + 19 double unders
(still not very good at double unders)

Then:
Technique/Skill Work: Ring support. inverted hang, front lever

23rd February, 2012

@Crossfit

Warmup: 500m row; walking lunges, reverse lunges, scorpion broad jump burpees.

Then:
Work to a x3 rep max Backsquat:
- 20kg, 20kg, 40kg, 50kg, 55kg, 57.5kg, 60kg (PB)

Then:
Just work on (but ran out of time):
- 5 HSPUs (3 ab mats)
- Iron cross inner ring support (20 seconds)
- 5 False grip ring pull ups to chest
- 5 HSPUs (2 ab mats)
- Iron cross inner ring support (20 seconds)

3rd September, 2011

Morning @ Home

Warmup:
2 x 10 squats
2 x 5 pull ups
2 x 5 press ups
2 x 10 sit ups

Then:
AMRAP in 10 minutes of:
- 5 press ups
- 10 situps
- 15 squats
Count: 8 rounds + 4 situps

Then: Rings and Muscle-Up progressions…
A) 3 x 30 second strict support position (elbow locked/45 degree out). 90 second rests.
B) Ring Dips – complete the 5 sets with 90 second rests:
- 9, 8, 10, 7, 5
C) 5 minutes false grip ring pullup practice / assistance.
D) 5 x 3 high chest to bar pull ups. Aim for high as possible static. 90 second rest.

Late Afternoon:
1 hour: walk-in and solo climbing at Alderman Rocks. VDiff -> HS

Evening:
Foam Roller – calfs, quads and thoracic spine extension.

1st September, 2011

@Crossfit

Warmup:
400m light run.
2 x 10 Press Ups.
2 x 10 Hollow Rocks.
2 x 10 Kettlebell Swings (16kg).

Then:
5 rounds (rest as required) of:
- Work towards 3 rep max Push Press.
- 5 x Ring Plank.
- 5 x Ring V-ups.
- Rings Low Pressup….R arm out, L arm out, R arm fwd, L arm fwd, Both arms fwd.

Count (Push Press):
- 40kg, 45kg, 47.5kg, 50kg, 52.5kg (F3 first go – retry fine). Matched PB.

Then:
8 rounds – start each round on the minute:
- 10 x Kettlebell Swings (12kg).
- 40m Sprint (+walk back to start).