End of the week - missed a few posts

Friday today - did the 6.00am class

Power Clean drills for the strength session

WOD - 15 min AMRAP done as a 21-15-9
- Burpees (jumping/stepping over KettleBell)
- KB Swings (24kg)
- Wall Balls 9kg
- 60sec rest running clock

I did one full round plus the 21's

Weight 87.9

Missed the second skills session yesterday

Got plans this evening so needing to cancel 5.00pm class that I had booked into

I'll do the coaches session after lunch (around 1.30pm instead)


Weight this morning: 89.0

Met-con / Muscle building

Very warm 6.00am class
Around 18c this morning - very sweaty

Strength:  10RM Dead Lift
Did it over 6 sets - got the weight up to 110kg

WOD - 4 Rnds - for total reps
- 30 sec Box Jumps
- 30 sec rest
- 30 sec Front Squat (50kg)
- 30 sec Hang Clean
- 30 sec rest
- 30 sec Wall Balls 6kg

my total reps 184

Weight this morning 89.1

Friday - Funday

6.00am crew rocks

Clean & Jerk drill and find 1RM
Got to 80kg - still need to work on timing of second pull and the "jump under bar"

Then the WOD was C&J at 80% of the weight we just did, plus Wall Balls
That nearly killed me...

Weight 87.8  niiiice

Mid-week - changing exercise patterns

Tuesday was a mid-day workout, as is today

Yesterday I did the 12.15 class followed by some DU skills and strength session "Press"

Good stuff - but it does take a good chunk out of my day...

Doing it all again today as well - maybe just the class

Weight this morning 88.5kg

Big Weekend

Monday now - Just had a 3 day weekend -Tramping for 2 days

Thursday last week was a 6.00am session at the gym
Can't remember what it was now - weight was 89.4 I think

Then early start Friday - heading off to the first days' walk/tramp
Weight 89.2 - good start...
Shortish walk - pleasant

Then Saturday - 7 hours (4 hours in, and 3 back)
Lots of fuel - nuts, banana, whey protein, eggs, Crispie Biscuits, and dyhration lollies, plus various jet planes, snakes and assorted lollies - drank 1.5litres of water
The couple of pints of beer went down so fast....
Stayed with beer the rest of the night etc

Finished up "6-dice Champion"

This morning:
Strength session - Strict Press 42.5 kg

WOD - 5 RFT
- 12 KB Swings 24kg
- 10 Push Press - 40kg
- 8 Burpee Box Jumps

time 11.29

and weight 89.0   very good

Hump Day on a short week

weight 89.4

Yesterday did some skill work on Muscle Ups and Double Unders
Shoulders and arms getting a good working over ...

This morning (6.00am)
Hang Power Clean drills/Strength/Skill was the initial part (3RM)
Managed 70kg, but moved it back to 60 for last two rounds to focus on technique.  The 70 was very hard

WOD 5 RFT
- 5 Shoulder to Overhead Rx 50kg
- 10 TTB
- 15 Air Squats

time 8.37  Rx'd it too