Friday 9th July

Back squats - I have a new 1rm which is 140kg. At the start of the year it was 110kg and each cycle of 5/3/1 I have been imcreasing to the point that I was doing 125kg for my max set. Last 2 weeks have been rubbish so I am using the 140kg and working out my sets from that

95kg x 5
107.5kg x 3
120kg x max = 11 ( not a pr but happy enough )

push jerk - work up to a heavy 3 reps set

85kg x 3 ( 85kg was my 1rm at start of year )

Though I would try push press to finish

90kg x 1 ( up 10kg from start of the year )

sunday metcon

decided to take a crack at the first WOD from the May CrossFit Ireland Invitational

1,000m row
30 push jerk 70kg
50 double unders

time 10mins 07secs

double unders were rubbish up to 22, then managed to get 29 in a row

Christmas Eve workout

After getting ready - 2 pair socks, long johns, joggy trousers, 2 t-shirts, thermal vest, jumper, hat and gloves - i went out to the hobo gym for todays workout

Push jerks 7 x 1 reps

Did all 7 reps with 70kg

then 3 x 800m row

2.49/3.05/3.09

man, its cold today!