30th January, 2013

@Home

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

27th January, 2013

@ English National Indoor Rowing Championship

500m row

Time: 1:39.8
- Last year championship was: 1:42.8
- Last 500m was 1:39.2 (PB) on 19th July, 2013

26th January, 2013

@Crossfit

Warmup: 500m row; lunges; spiderman; forward rolls

Then:
Snatch 1-1-1-1-1-1-1 (working upwards)
- 3x17.5kg, 27.5kg, 30kg,… 30kg, 32.5kg, 35kg, 37.kg, 40kg (F), 40kg (F), 40kg

Then:
For 8 minutes, complete on each minute:
- 3 Pull Ups
- 6 Press Ups
- 9 Squats

23rd January, 2013

@Crossfit

Warmup: 3 minutes skipping; shoulder stretches; samson stretches

Then:
Push Jerk 3-3-3-3-3 for new max:
- 15kg, 20kg, 30kg,… 40kg, 50kg, 55kg, 57.5kg, 60kg (PB), 40kg

Then:
3 Rounds for time:
- 10 DB Split Cleans (10kg)
- 30 Walking Lunges – DBs held in rack position

Time: 10:03

21st January, 2013

@Crossfit

Warmup: 500m row; lunges; reverse lunges; stripper stretch; spiderman; inch work; deadbugs

Then:
Deadlift 3-3-3-3-3
- 20kg, 40kg, 70kg, 92.5kg……  102.5kg, 105kg, 107.5kg, 110kg (F1), out of time

Then:
18-12-6
- Goblet Squats
- Press Ups (arms down waist more)

Time: 3:05

Notes:
Been suffering with bad back. Even at work today it was sore and the idea of doing squats seemed impossible. Got home and rubbed the ball on the Gluteus Medius (left side)…. worked wonders. Seems to relate a lot to my back ache.
--> more stretches and trigger point work should help.
Also dealt with shoulder quite well over weekend with two points over the ridgeline (supraspinatus) on back of left-shoulder. Has got rid of most of the pain apart from bit on outside above tricep.

20th January, 2012

Hiking @ Dovestones

2 hours up and down in the snow.

19th January, 2013

@Crossfit

Warmup: 2 mins skip; bear crawl; broad jumps; burpees match broad jumps; repeat twice

Then:
AMRAP 5 minutes:
- 2 Power Snatches (30kg)
- 5 Over-Bar Burpees
< rest 2 minutes >
2 minutes:
- Thrusters (30kg)
< rest 2 minutes >
2 minutes:
- Max Double Unders
< rest 2 minutes >
5 minutes:
- 6 Hang Power Cleans (30kg)
- 6 Hand Release Press Ups
- 12 Squats

Count: 5 rounds + 1 Burpee; 14; 4; 4 Rounds + 1 PC
(Again – can’t do double-unders)

After…. hurt left side of buttock/back –> stretches and trigger point therapy