[Mister C]

61111
CF Reading open Sunday morning session, always a pleasure.
3 power cleans + 1 push-jerk
60kg
70kg
75kg
80kg (got ugly here)

Power clean singles
82.5kg
85kg
3 x F @ 87.5kg

4 handstand pushups
1 straddle-L rope climb
5 supersets

Skill practice:
Tripod-to-headstand (tuck, straddle & pike), monkey bar traverses, handstands (against the wall and free).

Notes:
Happy with that lot. Took my time, very enjoyable relaxed session despite hard work, shoulders feeling it now though.

[Mister C]

7-81111
Couple of days off - last week I did 4 sessions for the first time in ages, and by Monday I felt utterly wiped, and had DOMS all over the shop. Did nothing more than walk the dog, and feel much better for it. I rather like this "actually listening to my body for a change" lark.


91111
Frog stand (parallettes):
12s hold, 48s rest, 5 rounds

Squats:
3 x 5 @ 85kg

5 reverse Yewkis
5 ring dips (biceps to ring at the bottom, full turnout at the top, nice and slow)
3 supersets.

Notes:
Frog stands felt hard this morning, balance was a little off. Didn't miss one though.
Squats weight was 80% of a theoretical 1RM of 108kg calculated using last week's 3RM of 102.5kg. Will use this for the foreseeable future, and use the same protocol I used to use, starting with 5s at 80% and 3s at 90%, and increasing the weight by 2.5kg each week. Worked well last time and made me stronger in all other lifts etc., so if it ain't broke...
Left shoulder is a bit twitchy at the moment, it didn't like the dips much at all.

[Mister C]

101111
Skill work/play - half an hour of balancing, precision jumping, and double clubbell work.


111111
Sprint day, didn't fancy running since it was wet (thought I would hold back, thereby compromising the workout), so hit the rower instead.
30 seconds all-out row.
2 minutes recovery.
8 rounds

Notes:
Rowing doesn't gas me as much as running sprints, probably due to crap rowing technique.
I've been back training consistently for 7 weeks now, starting to feel a little niggly and crapped-up. Next week may well be a back-off week.

[Mister C]

13111
CF Reading open session.
Rack jerk:
1 @ 60kg
1 @ 70kg
1 @ 80kg
1 @ 85kg
1 @ 90kg (ugly)
F @ 92.5kg
1 @ 92.5kg

Front squats:
3 @ 70kg
3 @ 80kg
3 @ 90kg

5 single L-rope climbs.

Finished off with a load of handstand practice.

[Mister C]

Back-off week started well, with 2 days rest (apart from dog-walking and handstand practice, which I'll be doing every day).

161111
Frog stand:
12s work, 48s rest, 5 rounds

3 pullups
6 pushups
9 squats
5 rounds for quality and range of motion.

Handstand and headstand practice.

Notes:
Kept the static work in for this week, since it's not too taxing, but seems to be producing results.
Rest of it was done at "conversational" pace!

[Mister C]

And in fact backoff week turned into Do Very Little week; was fighting off a cold-type bug, so decided to do nothing apart from walking the dog and some handbalancing practice. Best thing about this week was that I didn't at any point beat myself up about the fact that I wasn't training, but by yesterday I was really looking forward to getting back to it.


211111
Frog stand
12s work, 48s rest, 5 rounds.

Squats:
3 x 3 @ 95kg

5 front lever rows (tuck position)
5 Bulgarian ring pushups (feet higher than hands)
3 supersets

Skill work: 15 minutes practicing handstands (landings), headstands (pike, straddle and tuck) and the advanced frog stand.

Notes:
Felt strong today, squats flew up. Think this may have been in part due to the filthy mood I was in - bar pinged into the air off my shoulders at the top of each lift.
Gymnastics work all felt better than previously too. Never been able to hold the advanced frog stand at all, this time held one for 7 seconds, so will replace the frog stand work with advanced frog work in a couple of weeks.

[Mister C]

261111
CF Reading open session this morning.
(Squat) clean & jerk:
1 @ 50kg
1 @ 60kg
1 @ 70kg
1 @ 75kg
1 @ 82.5kg

Then 5 singles @ 90% of that 1RM - 75kg

5 handstand pushups
5 L-pullups
3 supersets

Skill work: handstands, headstands, bar muscle-up, elephant stands, that kind of lark.

Notes:
Good morning's work. My first go back at Oly lifting6 weeks ago, ended with an 80kg C&J. Was determined to beat that this time, to show some progression over the last weeks. Happy to get that 82.5kg up, may have been a little more there, but at the moment I don't want push to the edge of capacity for fear of ending up going backwards. Still, that's only 5kg off my 1RM for that lift anyway, so good stuff there.

[Mister C]

281111
Frog stand:
12s on, 48s rest, 5 rounds

Squats:
3 x 5 @ 87.5kg

5 reverse Yewkis
5 ring dips
3 supersets

Skill practice:
Head- and handstands, glide kip, pullovers/Naners.

Notes:
All good fun, squats were fine.
There's a world of difference between a slow, controlled, full ROM ring dip with turnout at the top, and a hunch-down-and-kip-back-up-again-just-to-satisfy-the-demands-of-the-metcon-type dip.
Not sure how much progress (if any) my handstand is making, but I am superb at going from handstand to forward roll to standing when I bail out of them.

[Mister C]

301111
Tuck front lever hold:
9 seconds work, 41 seconds rest, 7 rounds

Then - fanfare please - my first metcon in 6 months. Had to be the Magic 50 really, didn't it?
10 snatches @ 16kg KB
10 swings @ 16kg KB
10 burpees
60 seconds rest
5 rounds

Notes:
Didn't time the whole of the 50, just kept rigidly to the 60 seconds rest. Did it all with as strict as possible attention to form, rather than sloppy reps to get the thing done. KB stuff was fine, felt very light, burpees were a different story. Did it all unbroken, but was a bit of a mess at the end. Can't say I've missed that feeling...

[Mister C]

21211
Today was scheduled as sprint day, but since I was short on time, and it was cold and dark outside, I hit the shed instead:
Rowing sprints:
20 seconds full effort
40 seconds rest
8 rounds

Notes:
Didn't note any distances, just went all out.

[Mister C]

21211
CF Reading this morning.
Power clean + 3 split jerk:
50, 60, 65, 70, 75kg

Power clean singles:
80, 82.5, 85, 87.5kg

3 handstand pushups
1 L- rope climb
5 supersets

Head- and handstand practice.

Notes:
When I did this last about 6 weeks ago, I missed the third jerk at 75kg, and the 87.5kg power clean. Pleased to get them this time round, shows steady progress.
Handstands were good too, managed to kip from headstand into a handstand and hold it for a good few seconds.
As ever, a great morning spent with great folks.

[Mister C]

Been stuck down with a throat infection, so nothing as yet this week apart from some hand-balancing practice each day. Felt a bit better today, so:

81211
Tuck lever hold:
9s hold, 51s rest, 7 rounds.

20 minutes handbalancing practice.