13th August, 2015

@Copley

Morning: Swimming – 32 breaststroke + 2 backstroke
Lunch: Walk to Albion and back (40mins)

2nd February, 2013

@Clive

40 minutes leisurely walking around village.

25th March, 2012

Leisurely walk up Grinshill

15th September, 2011

@Evening

2 hours hiking through base of Dovestones Quarries. Appox 2.5 miles.
1/4 flat, 3/4 steep boulder hopping and then slow down steep gully.

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.

28th August, 2011

@Shrewsbury

Walk up Grinshill for about 1.5hours

22nd August, 2011

Morning:
~5 mile walk from Stalybridge – approx 90 minutes.

Evening @ Home:
Crossfit’s “Cindy”…. Wearing 5kg weight vest.
As many rounds as possible in 20 minutes:
- 5 pull ups
- 10 press ups
- 15 squats

Count: 10 rounds + 5 pull ups