patrickmeniru Posted June 15, 2016 Author Share Posted June 15, 2016 14/06/2016 Did a bit of shoulder re-hab/pre-hab and some mobility work for half an hour and 3 x 3 chins with 35kg before joining the WOD - going to try and do some weighted chins and squatting before workouts because I don't want to continue to get weaker, especially in the chins. Normally 25kg feels like nothing, but now it feels pretty heavy. Workout was max weight for a strict press, push-jerk, split jerk complex, i just worked up to 62.5kg with my partner because my shoulder was feeling a bit iffy and it was also a good chance to practice jerk technique with light weight, made sure I worked equally on the split both ways. The metcon element of the WOD was 4 rounds of: 1 min AMRAP wall balls w/9kg (25, 22, 24, 25) 1 min AMRAP burpees (15, 15, 15, 10) 1 min AMRAP push press w/42.5kg (20, 15, 11, 17) 1 min rest My reps for each of the four rounds are in the brackets, total was 216. To be honest didn't feel like I did that well, could probably get 250+ on a better day, shoulders get fatigued very quickly because historically I haven't trained overhead movements that much, and definitely not with any kind of volume. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 17, 2016 Author Share Posted June 17, 2016 16/06/2016 Played 5-a-side for half an hour then went to the gym to do a WOD, cycled around an hour total going from work to football to the gym and home. 10 minute EMOM (every minute on the minute): 45 second support hold on rings (managed the first three sets but the last two probably only managed 30 seconds) 50 second tuck leg raise hang (was L-sit but after the first set I scaled down) Short rest and then four rounds of: 15 kipping pull-ups 20 push ups 400m run Finished in 12 mins 37 seconds, found this much harder than I imagined, arms were fatigued from support holds but the football and cycling I had done really sapped my energy for the running element, pull ups were very easy, just a case of trying to keep my rhythm going whilst kipping as I'm still getting used to the butterfly movement. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 21, 2016 Author Share Posted June 21, 2016 18/06/2016 Took part in first competition, three workouts which had to be done in a day, we did them between 1pm and 6pm, the workouts weren't great for me, and I didn't feel as fit as I hoped but not too disappointed, need to practice overhead squats. WOD 1: 20 cal row, 15 thursters w/45kg, 15 pull ups, three rounds - finished 7min 55 sec WOD 2: 60 over bar curpees, 30 overhead squats, 10 rings muscle ups AMRAP 10 mins (just couldn't get the hang of the overhead squats, kept losing balance and feeling very weak and unstable, lots of mobility issues here but also strength in the shoulders and core only managed 14 reps. WOD 3: 15 deadlifts, 15 cleans,15 front squats 15 shoulders to overhead, each barbell exercise followed by 10 box jumps and 10 toes to bar, before moving to the next barbell exercise. First round was with 60kg, second with 80kg, I completed 1 front squat with 80kg (so fell quite a way short of the 280 reps needed to finish). 20/06/2016 Squats: 1 x 10 2 x 5 w/20kg 2 x 5 w/60kg 2 x 5 w/90kg 1 x 4 w/110kg 2 x 3 w/120kg 1 x 2 w/140kg 1 x 1 w/150kg 1 x 1 w/160kg 2 x 1 w/170kg (form was a bit ropey here but wanted to move some heavier weight than I have been doing since moving to Amsterdam) 1 x 6 w/120kg 1 x 3 w/120kg (pausing just above parallel, in the hole and then again on the concentric just above parallel) 1 x 5 w/120kg 1 x 5 front squats w/90kg Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 23, 2016 Author Share Posted June 23, 2016 21/06/2016 3 x 10 dips w/15 kg weight vest 3 x 5 chins w/15kg weight vest 3 x 10 deficit push ups w/feet elevated w/15 kg weight vest 3 x 10 bent over rows w/60kg 2 x 15 dips 1 x 10 chins 3 x 10 ring rows 22/06/2016 Played football for 45 minutes. 3 rounds of 5 pull ups, 20 push ups, 30 ab exercises (various crunches, leg raises etc.) Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 27, 2016 Author Share Posted June 27, 2016 23/06/2016 Squats: 2 x 10 1 x 5 w/20kg 1 x 5 w/60kg 1 x 5 w/90kg 1 x 5 w/120kg 1 x 5 w/145kg (form felt pretty good with these) Overhead press: 1 x 5 w/20kg 1 x 5 w/40kg 3 x 4 w/60kg (pausing overhead and on shoulders) Finished with a few Romanian deadlifts. 24/06/2016 Deadlifts: 1 x 5 w/70kg 1 x 5 w/120kg 1 x 3 w/150kg 1 x 3 w/180kg 1 x 1 w/200kg 1 x 3 w/220kg (switched to hook grip for this set) 3 x 3 w/220kg (straps) 2 x 3 w/190kg 1 x 2 w/190kg (paused just off floor on way up and down) Some snatch grip pulls, with 120 and 150kg. Front squats: 1 x 5 1 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/60kg 1 x 5 w/80kg 1 x 5 w/100kg 2 x 5 w/90kg Practiced some overhead squats with just the bar. Misc: Messed around with some toes to bar and one arm toes to bar (which felt really strong, more so than when I have done them in the past), a little monkey bar type work and some bottom up kettlebell pressing, couldn't quite lock out a rep with the 32kg kettlebell, which seems a bit pathetic. Got 28kg with both arms. Squeezed some grippers but grip was fried after deadlifts and hanging from the pull ups bars. 26/06/2016 Few dips and pull ups, spent a little time working on the bottom of my squat position while watching a local crossfit comp on the beach. Was a grip challenge to hold two 32kg kettlebells for as long as possible, I only managed 3mins 55secs, think I could have done quite a bit better but for my forearms already being smoked. Winner got 9 mins though which was out of reach anyway. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted June 29, 2016 Author Share Posted June 29, 2016 28/06/2016 Squats: Worked up to set of 10 with 130kg - felt heavier than I would have liked but form held together fine - lower back was still pretty sore from deadlifts and also felt my hamstrings having to work harder than normal, which is probably a good thing as I tend to struggle a little with firing the posterior chain correctly during squatting. Explosive good mornings, 1 x 10 w/20kg, 2 x 10 w/50kg WOD was 3 rounds of 20 toes to bar, 10 hang power cleans with 60kg. My time was 5.55, which I was very disappointed with, this should have been around a 4 minute workout for me, but my grip wasn't up to par (not hooking for the first set of cleans was also an error). Anyhow, room to improve. Finished with a little handstand work (emphasis on little) and some sit-up, crunch variations. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 4, 2016 Author Share Posted July 4, 2016 30/06/2016 Played 5-a-side football for an hour. 02/07/2016 Front squats: 1 x 10 2 x 5 w/20kg 1 x 5 w/50kg 1 x 5 w/70kg 1 x 5 w/90kg 1 x 5 w/100kg Overhead squats: 2 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 1(2) w/60kg 1 x 8 w/50kg 03/07/2016 Sumo-Deadlift: 2 x 5 w/70kg 2 x 5 w/120kg 1 x 5 w/160kg 1 x 5 w/180kg (3 reps DO, 2 hook) 1 x 5 w/200kg (1 rep DO, 4 straps) Conventional Deadlift: 1 x 3 w/120kg 1 x 3 w/160kg 1 x 1 w/180kg 1 x 10 w/200kg (rep PR - have had the strength to do this in the past but never tried, actually felt pretty good) Overhead Press: 1 x 5 w/20kg + 1 x 5 w/20kg behind the neck 1 x 5 w/40kg + 1 x 5 w/40k behind the neck 1 x 10 w/50kg 4 x 10 w/55kg 1 x 5 w/55kg 1 x 5 w/50kg On my cycle home stopped off at a park to do some pull-ups and dips, not sure on exact numbers but did around 80 pull-ups, different variations, some monkey bars, around 100 dips and push ups and a couple of handstands. Actually got cramp in my triceps later in the evening, which was a first. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 11, 2016 Author Share Posted July 11, 2016 Haven't been getting round to posting all my workouts lately, new thing I'm working on is barefoot running, think it could help to finally sort my achilles out - although early attempts have caused a lot of soreness think I just inadvertently did too much too soon. Also going to try and do a little sprint training (which is one reason why I'm keen to finally sort my achilles out). 08/07/2016 1 x 5 chins 1 x 20 dips 1 x 5 chins w/20kg 1 x 5 rounds of 5 weighted chins w/32kg (latter sets broken up into 3+2) and 10 weighted dips w/32kg (latter rounds broken up into 5+3+2 or similar). 8 x 12 incline bench w/50kg (short rest intervals) 8 x 6 pull-ups (between sets) 3 x 12 dumbell flys w/12kg into 6 diamond pushups 1 x 10 chins 1 x 10 hanging leg raises 09/07/2016 Squats: 1 x 10 2 x 5 w/20kg 2 x 5 w/60kg 10 x 10 w/100kg (2 minute rest between sets) Did a reasonable amount of cycling around town over the weekend. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 13, 2016 Author Share Posted July 13, 2016 11/07/2016 Played 6 a side football for 45 mins. 12/07/2016 Stretched and mobility for for nearly 2 hours, knees were pretty sore, then joined in the WOD. Weighted ring dips: 1 x 3 1 x 1 w/12kg 1 x 1 w/24kg 1 x 1 w/32kg 1 x 1 w/44kg 1 x 1 w/52kg 1 x 1 w/56kg (went up pretty easily, ran out of time to go heavier) EMOM (every minutes on the minute) four rounds of: 50 second plank with 20kg plate on back 40 second handstand hold 5 minute row for max calories: 116 5 minutes: 5 pushups (hands off ground at bottom of each rep) 10 meter run, repeat for max reps: 66 pushups Finished with 10 pull ups. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 14, 2016 Author Share Posted July 14, 2016 13/07/2016 Played 30 minutes of 6 a side football, aggravated my left knee and achilles annoyingly. Cycled approx an hour total going to and from the football and gym, straight from football went to the gym and did a little work: Pull/Chin complex w/24kg: 3 rounds of 3 narrow, 3 medium, 3 wide pull-ups, 3 chins (came down from the bar for a couple of seconds between each mini set of 3). Bent over rows: 1 x 10 w/40kg 1 x 10 w/60kg 1 x 10 w/80kg One arm deadlifts, worked up to a couple of singles with 100kg each arm. Reasonably happy with this as the bar has no central knurling, although I haven't really improved my support grip strength at all over recent years and would like to try and do so, wanted to do some fat bar work but forgot my fat gripz. Practiced handstands a little. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 15, 2016 Author Share Posted July 15, 2016 14/07/2016 Mobility work and then overhead squats: 2 x 5 w/20kg 1 x 5 w/40kg 1 x 5 w/50kg 1 x 5 w/60kg (rep PR) 1 x 4(1) w/65kg (balance was fine but right arm gave up, think this is a should issue that also affects all pressing I do as well as a lack of strength) 2 x 5 w/60kg 1 x 4(1) w/60kg Would like to work up to sets of 10 with 60kg as a good baseline to start to get some volume in with this movement in the next couple of weeks. At the moment it's not the easiest for me to train because I have to warm up for ages just to make the movement possible, hopefully if I can start doing it more frequently it will become easier in every sense (mobility, motor control and strength). Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 17, 2016 Author Share Posted July 17, 2016 15/07/2016 Three rounds of: 10 handstand pushups 20 strict pull-ups 30 GHD sit-ups holding 10kg plate 40 bodyweight squats 150 single unders Finished in approx. 28 mins. 16/07/2016 3 sec pause overhead squats: 1 x 3 w/20kg 1 x 2 w/40kg 1 x 1 w/60kg 1 x 1 w/70kg (PR) 1 x 1 w/80kg (PR) Pretty pleased with the progress I'm making with this movement. WOD was then 10 rounds of: 3 snatches w/50kg 15 wall balls (9kg) Finished in 12m 15s. Finished with some ab work. 17/07/2016 Went to an outdoor gym in the park in the morning and did a lot of pull-ups/dips and some handstand works, flags and leg raises as well as muscle ups and crunches. Walked barefoot to and from the gym later on (approx an hour and a bit of walking), as a precursor to some more running barefoot. Deadlift: 2 x 3 w/70kg 1 x 3 w/120kg 1 x 2 w/150kg 1 x 1 w/180kg 1 x 1 w/200kg (straps from here on) 1 x 1 w/210kg 1 x 10 w/210kg (rep PR) Few sumo pulls with 120kg afterwards. Shoulder complex, three rounds of: 5 dumbell press w/20kg 5 strict press w/50kg 5 push press w/50kg 5 second overhead hold. Finished with a few front squats, light weight, just working on mobility in the bottom position. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 19, 2016 Author Share Posted July 19, 2016 (edited) 18/07/2016 WOD today was five rounds of: 12 chest to bar kipping pull-ups 9 power cleans w/60kg 6 shoulders to overhead w/60kg 3 ring muscle ups Finished in 15m 14s. Could have been quite a bit faster but it was really hot in the gym and sweaty hands and wrists made it hard to hang on for the pull-ups and in particular the false grip for the muscle ups. Was fatigued from yesterday but not as much as I thought I might be, which was good. Practiced some handstands and holding a 25kg plate overhead and walking around for a minute at a time to practice breathing with weight overhead and also just conditioning myself to be more comfortable in that position. Also did a random set of 10 reps w/100kg on bench and a few single arm dumbell presses overhead w/32kg. Edited July 19, 2016 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 21, 2016 Author Share Posted July 21, 2016 (edited) 19/07/2016 No gym today, did a lot of stretching and played football in goal for an hour (achilles felt dodgy so didn't want to run). Was reminded how bad I am in goal but we won 7-4 despite my blunders. 20/07/2016 Great day of skill acquisition today, went to the Oly lifting class for the first time (just my luck that this was the one time they did a WOD type session, not what I had in mind!) worked up to a heavy single squat clean and jerk - I find it hard to get under the bar and not just power clean, but was very satisfied to work up to an easy single with 100kg and felt like I made a good step in technique in terms of mental cueing (trying to really use my legs off the floor not my back then be fast with the elbows in the catch). Also managed to make good progress in learning to regrip at the first attempt as the bar comes off the chest after the clean, so no wasted effort before the jerk. After the single we did a pyramid of 5 reps at each of 70%, 75%, 80%, 85% and 90% then back down, although I only made it to the top and then did two reps at 80kg. After the session I did some manual work on my calves and achilles and randomly decided that today was the day to try and learn a back tuck - results embedded below: Also, here's the 210kg for 10 from the weekend, sped up at 1.5x: Edited July 21, 2016 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 22, 2016 Author Share Posted July 22, 2016 21/07/2016 Overhead squats (2 second pause): 2 x 5 w/20kg 1 x 5 w/40kg 10 x 5 w/50kg Realised when reviewing video of some sets that I do something funky with my right shoulder (rather than the head of the humerus sitting down and back in the socket like my left shoulder, it ends up slightly elevated and forwards - I also end up with some loss of sensation in the right arm after a few sets which shows something isn't sitting quite right), which I think is related to a snowboarding accident in 2014, which has left the right side of my neck very tight. Also still having a slight issue with my hips, although mobility is improving, I'm still favouring my right side quite notably even under a light load unless I really consciously try not to. Pull-ups, at the end of the session did two sets of 40 kipping reps. First set could have done quite a few more, second set grip gave out at 40. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 25, 2016 Author Share Posted July 25, 2016 22/07/2016 Bench 1 x 10 w/20kg 1 x 8 w/50kg 1 x 8 w/80kg 1 x 10 w/100kg 1 x 6 w/110kg Some sprint drills, handstand work. 24/07/2016 On holiday for a week, three rounds of 50 pushups 50 situps, also did a bunch of other pushups, some swimming and 50 TNS closes with my #2 each hand. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted July 30, 2016 Author Share Posted July 30, 2016 For the rest of the holiday did a little walking, some handstand work and accumulated some time in a squat position. 29/07/2016 WOD: 21 thrusters w/45kg 21 pull-ups 18 squat snatches 18 pull ups 15 thrusters w/45kg 15 pull-ups 12 squat snatches 12 pull-ups 9 thrusters 9 pull-ups 6 squat snatches 6 pull-ups 3 thrusters 3 squat snatches Finished with some sprinting drills and some hamstring eccentric work. 30/07/2016 WOD1: 1RM snatch, hit 85kg, think I could get 90kg but ran out of time. 'Randy' workout - 75 snatches with 35kg for time. Finished in 4m 24 seconds. WOD 2: 5 rounds of: 5 front squats w/90kg (power-cleaned weight to shoulders each time) 10 kipping HSPU 15 double unders Finished in 19m 46sec. WOD 3: 5 rounds of: 8 strict pull-ups 12 burpees 10 dumbell curls w/15kg 20 pushups 20 situps Finished in 14m 18 secs (all sets unbroken) Did a little strict press work with light weights and rowed 2 sets of 1000m quite hard (3m 35secs for second set) Then did AMRAP 5 minutes of pull ups w/10kg (36 reps) and HSPU (18 reps). Clearly need to work HSPU and overhead movements! Finished up with 10 strict toes to bar. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 1, 2016 Author Share Posted August 1, 2016 (edited) 31/07/2016 Not much sleep and a lot of beer the previous night meant that I didn't do anything too taxing, traps were unusually quite sore following the work the previous day. Did some speed pulls working up to 150kg for some triples, then did a WOD: 5 rounds of: 10 overhead squats w/45kg 400m run 5 deadlifts (T&G) w/150kg (all DO) Finished in 18m 02 seconds. Was pleasantly surprised by how easy the squats were, ran quite slowly because I was worried that if I was under too much metabolic stress that I wouldn't be able to do the squats but actually could have pushed much harder, which is good to know for future workouts with light overhead squats. Finished with little handstand work - was struggling to keep balance as feel kept falling after ~15 secs, suspect I was a bit tight in the overhead position and missing some ROM. Should also note that on the 30th I set a one arm hang PR of 1 minute (right hand) left hand is still lagging around 45-50 seconds. Edited August 1, 2016 by patrickmeniru Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 2, 2016 Author Share Posted August 2, 2016 01/08/2016 Tore my hand again with kipping pull-ups, which is really stupid - frustrated that I didn't learn from my mistake last time. Need to figure out if I'll continue crossfit in London because if so I'll buy some hand guards for kipping pull-up workouts. Ran a 5km at lunchtime in 20:37, which was okay, first half was 10:35 then I picked up the pace a little in the second half. Think I could have run under 20 mins if I had pushed harder the first 2.5km but was quite happy to take it a little easier and see what was left in the tank as I haven't really done much running lately. WOD was intervals - 20 seconds on 10 seconds off of kipping pull-ups, sit-ups and double unders (i.e. 8 rounds pull-ups, then 8 rounds sit-ups etc.). On the last set of pull-ups I tore my hand (had 12 reps in each set to that point). Sit-ups did 10 reps per set, abandoned the double unders because I was getting blood everywhere. Next was 10RM squat, I did 130kg, form help up pretty well although I was a bit disappointed with how heavy it felt. Finished with 4 x 5 HSPU against a wall, am going to try and do at least 10 reps a day in as few sets as possible of these in order to improve, I'd like to be able to do sets of 10 without completely ruining my shoulders (at present if I do a max set of say 6, I won't be able to do further reps without quite a significant rest). Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 3, 2016 Author Share Posted August 3, 2016 02/08/2016 Did a lot of work on my calves and ankles (stretching and tissue manipulation), didn't seem to make a massive difference but will try and keep going as I'm sure over time I'll see improvements (don't know why I expect a lifetime of bad position to be fixed in the course of an hour but I always do!). Front squats (flat shoes - trying to do some squatting in these to get my ankles moving through as big a ROM as possible, will also give me good feedback on any improvement as at the moment I can barely keep my torso upright enough to front squat): 1 x 10 1 x 5 w/20kg 1 x 5 w/50kg 5 x 6 w/80kg (2 sec pause) - first set did 8, realised 5x8 was not possible, only managed 5 reps on set 4. 2 min recovery between sets, struggled to keep thoracic extension, legs felt fine. Bench: 1 x 10 1 x 5 w/50kg 5 x 10 w/80kg (90 seconds rest between sets, failed to lock out the last rep of the last set but managed to rack it thankfully - no spot) Push press w/25kg dumbbells: 5 x 10 with 1 min recovery between sets. Triceps and shoulders already quite fatigued, idea here was to work on being more efficient in using my legs/core. 4 rounds of: 50 GHD sit-ups 150 single unders (skips) Finished in 15:39, only managed 1 set of the single unders without messing up, all situps were unbroken. Finished with some stretching in the straddle position. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 4, 2016 Author Share Posted August 4, 2016 03/08/2016 Powercleans - worked up to single with 120kg, which equals my PR. Then did 3 x 3 touch and go powercleans with 85kg. Split jerk - worked up to single with 110kg (PR) then 3 x 5 touch and go split jerks with 66kg. Did the DT WOD (5 rounds of 12 deadlifts, 9 hang powercleans, 6 shoulders to overhead all with 70kg), finished in 7:18. Then did some handstand work, practicing walking, strict and kipping pushups. 04/08/2016 Ran a 5km at lunchtime, not sure of my exact time unfortunately because I managed to reset the stopwatch as I tried to stop it, but with around 150m to go I was at 18:54, my PR is 19:15 so was probably pretty close to a PR, but happy in any case because I was just aiming to get under 20 mins (first 2.5km was 9:41). Had to push quite hard on the last 1.5km or so. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 5, 2016 Author Share Posted August 5, 2016 04/08/2016 Continued - Front squats (flat shoes): 3 x 10 1 x 5 w/20kg 1 x 5 w/50kg 1 x 5 w/80kg 2 x 5 w/100kg (struggled to maintain thoracic extension through last 2 reps but just had enough to finish the reps) Narrow grip bench: 1 x 10 w/20kg 1 x 5 w/50kg 1 x 5 w/80kg 1 x 5 w/100kg 1 x 5 w/115kg RDL: 1 x 10 1 x 10 w/60kg 3 x 10 w/110kg Finished with some light work on squat cleans. Wanted to do more but my shoulder started hurting, which is frustrating but not surprising given that I've been doing a lot more overhead work, don't want to overdo it. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 8, 2016 Author Share Posted August 8, 2016 05/08/2016 Front rack holds (much harder than expected!): 1 x 1 min w/20kg 1 x 1 min w/60kg 1 x 1 min w/100kg 1 x 1 min w/120kg 1 x 55 secs w/140kg 1 x 30 secs w/160kg 2 x 30 secs w/180kg Did some hill sprints and sprint drills later in the evening. 06/08/2016 Wanted to do some deadlifts but felt really weak, 190kg felt really heavy, so called it a day after a few singles. Workout was a partner one, partner did 2 wall balls (24lbs ball), then I did 2, partner 2 double unders, I did 2. Then partner 4 wall balls, me 4, etc. etc. time cap was 20 mins, we ended up with my partner (Charlotte - one of the best female crossfitters in the Netherlands) getting the round of 26 wall-balls done, I did one rep of that round before the time cap. I managed all wall-balls unbroken (save for a 1-2 second pause when I dropped the ball on the last set) but double unders were a little slow, although did manage to do 16 unbroken at one point, which is a PR. Finished with an attempt at the 'Bring sally up' push-up challenge, managed a PR of 3:10 into the song, should be able to complete it soon! Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 9, 2016 Author Share Posted August 9, 2016 08/08/2016 Joined the Oly lifting session and the WOD today, feel like I've made good progress with my squat cleans in terms of getting under the bar much better and catching actually in a squat rather than doing a power snatch then sinking down, plus front rack is looking better. Worked up to 100kg complex of power clean, squat clean, split jerk. Then 2 power cleans, 2 squat cleans, 2 split jerks at 80kg. Three at 70kg and four at 60kg. Workout was 25 pull-ups (kipping), 8 overhead squats w/50kg and an 800m run. Did all sets unbroken and finished in 13:59. Quote Link to comment Share on other sites More sharing options...
patrickmeniru Posted August 10, 2016 Author Share Posted August 10, 2016 09/08/2016 Really didn't feel like training today but dragged myself to the gym anyway, ended up having quite a fun workout, although my time wasn't the fastest: 21 hang power cleans (all reps w/60kg) 21 handstand pushups (all reps kipping against wall) 3 legless rope climbs 15 hang power cleans 15 handstand pushups 3 legless rope climbs 9 hang power cleans 9 handstand pushups 3 legless rope climbs 15 hang power cleans 15 handstand pushups 3 legless rope climbs 21 hang power cleans 21 handstand pushups Finished in 29:55. Quote Link to comment Share on other sites More sharing options...
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