FK.UK: Mister C - Viewing Profile

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:

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

20 minutes handbalancing practice.

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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.

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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.

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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...

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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.