Birthday week

Saturday 1 November 2014
@home

warm up 3 x 3 min rounds cycle/double unders
1RM bench press - 45kg pb!
1.5 mile run with 10kg vest - 11:07 pb!
100 press ups - 10:31

Sunday 2 November 2014
@home

squat snatch practice up to 24.5kg
single arm kettlebell swing @12kg

Monday 3 November 2014
@Crossfit Teesside

30 Thrusters 25kg
15 chest to bar
20 thrusters
10 chest to bar
10 thrusters
5 chest to bar

7:25 RXD

ring muscle up attempts, rebound toes to bar

Tuesday 4 November 2014
@home

power clean/hang clean practice

@Crossfit Teesside

3 rounds

1 minute double unders
2 minutes KB swings 16kg
3 minutes burpees

total reps: 607 RXD :)
 
Wednesday 5 November 2014
@Crossfit Teesside

400m run
21 power snatches 30kg
400m run
15 power snatches
400m run
9 power snatches

10:27 RXD :/ technique needs work!

Rebound toes to bar 8, 10pb!, 4 :)/ 3x3 chest to bar/ 2 rope climbs
 
Thursday 6 November 2014 - rest day

Friday 7 November 2014
@Crossfit Teesside

1RM push press - 52.5kg pb!

Competitor wod

A)Max weight of complex
1xpower snatch
1x hang squat snatch
2x overhead squat

32.5kg but only had about 5 minutes! Think could have done 35kg

B)5 rounds
5 HSPU
10 pistols
15 pull ups
12 deadlifts 50kg
9 hang cleans
6 push jerk

28:17 42.5kg - think could have gone heavier, maybe 45kg