Ups and downs

Saturday 18 October 2014
@home

10minute AMRAP (as many rounds as possible)with 10kg vest

5 pull ups
10 press ups
15 squats

3+3 rounds pb!

5m AMRAP of strict handstand press ups (1 mat 2kg plate) - 13 pb!
5m 1RM strict press - 32.5kg
3 x 10s L-sit holds on the p bars


Sunday 19 October 2014
@home

300 double unders
1RM squat snatch - 32 kg
overhead pistol squat - 22kg
5 ring dips, 5 muscle up progressions, 3 Lsits

Monday 20 October 2014
@Crossfit Teesside

12m AMRAP

10 overhead squats 35kg
7 strict pull ups
20 double unders

4+16 RXD

rebound toes to bar, chest to bar practice

@home

130 unbroken double unders
3x5 pause strict pull ups
10m hang clean practice up to 29kg
10m clean and jerk cycling practice up to 37kg

Tuesday 21 October 2014
@crossfit Teesside

200 kettlebells swings
(3 burpees and 200m run every time put down)

11:41 RXD (100,50,50)

3 strict bar muscle ups
rebound toes to bar, chest to bar practice, 2,000m row - 9:22

@home

clean and jerk cycling practice  - up to 33kg (10 ub reps at end)

Wednesday 22 October 2014
@Crossfit Teesside

12m AMRAP

9 Right leg pistols
9 left legs pistols
9 knees to elbow
9 box jumps
9 press ups

5+17 RXD

@home

dumbell routine - 3x5 front raise 6.08kg/ 3x5 Strict press,bench press, flyes 10.20kg/stiff-leg deadlifts
strict pull up max rep attempt  - 8 again! :(
handstand press up practice - found very hard! :(
weighted pistols PB attempt - 26kg, just missed 34kg 4 attempts :(

Thursday 23 October 2014 - rest day
 
Friday 24 October 2014 - no train feeling ill


Saturday 25 October 2014 
@home

1RM strict handstand press ups - 1 mat
5m AMRAP strict handstand press ups (1 mat & 2kg) - 24 pb! :)
5m hang cleans practice - up to 29kg
3 x 10 s L-sit holds


Sunday 26 October 2014
@home

1RM deadlift - 95kg poor form, bad back! 
squat clean practice up to 35.5kg

mini wod- 3rounds 5 squat cleans, 5 ring dips
5m hang cleans practice - up 35.5kg
 
Monday 27 October 2014
@Crossfit Teesside

In 12 minutes:

10 -1 reps of
deadlifts 70kg
burpee over the box jumps 20"

in the remaining time: thrusters @42.5kg

106 reps (4 short of finishing the 10-1):(( sore back from yesterday, this was a massive struggle, felt like worst performance on deads for a long time!

rebound toes to bar, chest to bar practice

@home
power clean practice - up to 39kg :(

Tuesday 28 October 2014
@Crossfit Teesside

TABATA!

8 x 20 seconds max effort of
row/squats/pull ups/press ups/sit ups
lowest score total - 43 highest - 56

squat snatch practice up to 25kg

@home

Power clean practice - up to 40kg - much better

Wednesday 29 October 2014
@Crossfit Teesside

400m run
21 power cleans 42.5kg
400m run
15 power cleans 
400m run
9 power cleans

9:59 RXD :) lots of touch and go reps, thanks to relentless practice, still room for improvement

3x7 rebound toes to bar, 3x3 chest to bar

Thursday 30 October 2014 - rest day


Friday 31 October 2014
@crossfit Teesside

800m run - 3:15 
1RM push press - 50.5kg pb!
10m push jerk practice - up to 42.5kg
10m 1RM deadlift 92.5kg

1RM strict handstand press ups - 1 small blue mat pb!

1 strict bar muscle up, 8 rebound toes to bar - pb!