Week 29

Mon 5.12.11- HF class
5 x rounds
7 x full squat cleans @ 40kg
14 x kb swings @ 16kg
Time: 11:58

Switched to hang power cleans 2nd round in as my belly felt squashed. Swings felt super easy and really light. I love these type of workouts. Took it pretty easy and had lots of rest breaks. I make myself have a sip between rounds or chalk up so that I make sure I catch my breath again. I videoed the workout and will put an extract of it up.

Tues 6.12.11
Did a bit of work on Olympic lifts. Worked on full snatch in sets of 5. Stayed at 30kg. Focus was on technique not load. Probably felt that the drop into the squat wasn't as quick as it should be but overall the movement felt ok.

Also did deadlifts and tried it sumo deadlift style. The Crossfit mom site suggested it as a modification for when the belly gets in the way. Did a few set of 5 at 80kg. Felt my adductors the day after that's for sure.

Wed 7.12.11- HF class
30:30 x 8 sets
1 leg deadlifts 16kg kettlebell
1 leg box squats
Push ups on ground

Happy to get all rounds out. Reduced range on push ups now due to belly but focused on getting belly to the floor haha

Core: Did static L- sit (way hard) and alternate leg/arm superman on bosu ball to make the movement a bit more difficult.

Thurs 8.12.11- HF group
AMRAP in 20 mins
Add on one rep each round
10m sled push
Turkish get up @ 12kg
Knees to elbows (did on rings as can get better range)
Burpees (did jump back ones)

Completed 6 full rounds plus 11 reps. Worked at a steady pace but didn't push it. Felt great at the end of this.

Fri 9.12.11- Pt session
10-1
Hang power cleans @ 35kg
Bent over rows with kettlebell 16kg

Sat 10.12.11- HF group class
Workout 1
21-15-9
Thrusters @ 25kg (did unbroken) felt pretty easy this load
Double unders sets of 63, 45, 27
Time: 7:30 including loo break haha

Workout 2
12 min amrap
Burpee jumping pull ups (did jump back burpees not chest to floor)
Do 4 x kb swings @ 16kg on the minute every minute
Score: Approx 50 lost count