06.05.2014 - DE Lower

A. Depth jumps; 6x2@30"

B. Paused front squat @22X1; 12x2@60%, every 60s
85kg - These felt good, bottom position felt solid!

C. Power clean; 8x2@70%, every 30s
87.5kg - All touch & go, focused on efficiency of movement. 

D. Bulgarian split squats; 3x8-12
20, 30, 40 - Building these back up, still some slight hip pain.

E. Good mornings; 3x5 (heavy)
60, 62.5, 65 - Videoed these and realised i was going way to far down!!!

F. Front rack barbell walks; 10 minutes
80kg - Walked around 30m every minute, should have went heavier or walked further. 

18.03.2014 - Jumps, Squats and DWF Q3

A. Seated box jump; 5 minutes to build to max

Worked up to 53"

B. Paused front squat; 12 minutes to build to a heavy single - 3 second pause

60, 80, 100, 110, 120, 125 - Struggling with a bit of pain in my left knee cap.

EMOM x8

10 wallball - 9kg

5 burpees

Complete. Each round took between 33-35s 

EMOM x14

Even - 8 KB step ups -24kg/arm, 20"

Odd - 5 weighted chin up

Only did 6 minutes to save myself for Mary

Divided We Fall Qualifier 3

20 Minute Rolling Clock
Male athletes go first.
10 Minute AMRAP
Cindy
5 Pull-Ups
10 Press Ups
15 Squats
or
Mary:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Followed by females

Our team is Me, Lee Howe, Keziah Wright and Evie Hollis. 

Myself and Lee decided to go with Mary as it was double points. Kez and Evie went with Cindy.

Guys - 13+25 (805)
Chicks - 14+15 (435)

On a personal not i was really pleased with how my pull ups held up through the 10 minutes. I managed 6 rounds unbroken and then broke my final round 10+5.