Been feeling better so figured I’d get a little bit of exercise in
THUR 20-11-08
Pushups 5x6 fingertips, 5x15 normal, all on the minute
Deck pullups 1x5 normal, 6x2 climbing, 4x4 normal all on the minute
Bodyweight 86kgs (incl. light shoes) after being sick
SAT 22-11-08
Clean + 2 jerks, 3x45, 1x55, 3x65
Deep Front squat 2x90,100,110,120 Last rep hard, went up very slowly
DB Press 5x25,35,40,45 2x50 The 50’s didn’t feel that heavy, just stuffed the third rep and couldn’t recover from it
Ab wheel 8@knees - stopped exercise
SUN 23-11-08
Spin bike 2min easy level 8
4x30sec level 15 sprint, 90sec level 8 easy
Stretch
MON 24-11-08
Snatch balance 5@20kg, 2x5@35kg
Full snatch 3x1@45kg 4x1@55kg Technique was better, need to remember to pull back a bit more rather than forward
Deadlift 2@110, 1@140,160,170,175,180 Got 185 up but knees were a bit bent at lockout - grip was failing. Still much better than before
Dips narrow grip 4x12 2min rest
Chinups neutral grip 8,8,6,5 2min rest
Dip & chinup technique very strict, relax & pause at bottom of chinup, shoulders to bar at the top.
TUE 25-11-08
Handstand practice
WED 26-11-08
Frogstand practice both with knees (1min holds) and without (few seconds)
Front lever practice Bent knees and hips - 40sec hold
Bent knees flat hips - 3x~25seconds
Park sprints x5 from manhole cover at bottom to tree at top. 2 mins rest. ~23-25 secs each
THUR 27-11-08
Pushups 5x7 fingertips, 4x16 + 1x20 normal, all on the minute
Deck climbing 6x2, deck chinups 3x10 + 1x6 shitty technique
FRI 28-11-08
Pre-breakfast jog ~2.5-3kms
SAT 29-11-08
Clean + 2 jerks, 1x45, 1x55, 2x65, 2x75
Deep Front squat 2x90,100,110,120 Still hard, but not too bad
DB Press 5x25,35,40,45 3x50 Got one more rep at 50 so good.
Ab wheel 8@knees, 4x2@feet, moderately wide stance. Went nose to ground