train, eat, rest, repeat..

Saturday 20 September 2014
@home

power cleans
10m high hang up to 33, 10, hang up to 35.5, full up to 55
5 minutes Handstand press up (strict 1 mat 2kg plate) - 11
L-sits on parallette bars


Sunday 21st September 2014
@home

Squat snatches - up to 36.5kg pb! + 3overhead squats pb!
muscle up progression (pause)


Monday 22nd September 2014
@Crossfit Teesside

5 rounds
run 200m
max rep front squats in the remaining time 42.5 kg

76 RXD

rebound toes to bar/5 strict ring pull ups/3 ring muscle up attempts

@home
power cleans - 10m high hang 10m hang 10m full - up to 54kg
1RM front squat 71kg pb!

Tuesday 23rd September 2014
@Crossfit Teesside

15m AMRAP

10 power cleans 42.5kg
10 lateral burpees
10 pull ups

4+5 RXD 

rebound toes to bar/5 strict ring pull ups/3 ring muscle up attempts
 
@home
power clean practice @ 39kg

Wednesday 24th September 2014
@Crossfit Teesside

6 rounds

10 deadlifts 70kg
15 box jumps 20"

9:08 RXD pb! 

rebound toes to bar/5 strict ring pull ups

@home

Dumbell strength routine 
3x5 front raise 6.8kg
3x5 strict press, bench press, flyes 9.07kg

1RM w/pistol - 30kg pb!
strict handstand press ups (1 mat 2kg plate)- a lot better with arms slightly wider, managed a few sets of 4 :)

Thursday 25th September 2014 - rest day

Friday 26th September 2014
@Crossfit Teesside

800m run - 3:08 (but had to stop for car!! :(
3RM push presses -44kg pb!
3RM jerk - 44kg pb!
1RM jerk - 56.5 pb!
clean and jerk practice, few rebound toes to bar