Catch up post

Thursday 7th October

front squats 

5 x 60kg
5 x 70kg
5 x 80kg
5 x 90kg
5 x 92.5kg



Friday 8th October


The Chief RX+

5 rounds of

3min AMRAP / 1 min rest

3 power cleans 70kg
6 push ups
9 squats


Saturday AM

sprints, mixture of hills, flat and stairs


Saturday evenin workout

AMRAP 20mins

10 push press 52.5kg
10 KB swing 24kg
10 Box Jumps 24in

8 rounds plus push press plus 8 KB swings

Best - 4 rounds + 2 power cleans
Worst - 3 rounds + 1 power clean

Was a total mess after this


Rest day sunday

Plan was to train am Monday then head to CrossFit Fife in the pm but tweeked my back a bit in the hobo gym in the morning so that scuppered my plans

Tuesday - 12th October - back was feeling mucg better so went to gymnastics, did the warm up and stretches then some handstands, round offs, cart wheels etc but back got a bit tight so called it a day


Wednesday 13th Ocotber


Tabata

Scoring is lowest rep in the 8 intervals

Rower 7
Squats 15
Pull Ups 5
Push ups 6

Back felt fine doing this, everything else hurt 


Thursday 14th october

5 rounds of

5mins to run 800m then as many thrusters with 42.5kg

rest 3 mins

round 1 - 10 reps
round 3 - 11reps
round 3 - 7 reps
round 4 - 5 reps
round 5 - 6 reps