How I did it (or possibly how I cocked it all up)

Today:

Hang Snatch
bar some
30 some
40
50
60
70
80 1
95 2 PB taken ages! Was happy with this! Good reps!

Power Snatch
60 3
70 2
80
87.5
that'll do, was moving a lot better, just got to get a plan back for these!

24Kg KB Snatch
5 ra
15 la
20 ra actually really easy when I got in the rhythm. Would like 100 in under 6 mins and think that'll happen soon!

Lots of kipping practice. This is HARD!
some 3s, some 5s. Hard to swing from one to the next!

Normal pullups
+10kg
+20kg
+30kg easy enough!

Bench Press
bar some
40 5
60 5
80 5
90 5
100
115 cool! Easy ish...

fun!

Awsome training lol

i thought i was in the wrong journal at first !

Lovely double ont snatch!

Cheers mate, in the least homo way possible, you're a bit of an inspiration to so a lot more cross training stuff. I'm going to do a crossfit comp this year for sure, you should definitely give it a go too, you'd be one of the best in the country I'm sure!

I was worried for ages that some conditioning would detract from recovery but actually it's the exact opposite. Feel ready for every session and hit PBS in all my oly (main) stuff all week!

Thanks Andy!

This morning

Front squat
Bar some
40 5
60 5
80 5
100 3
120
145 5 PB 5, hard!! Really had to work!

Jerk
Bar some
40 some
60
80
90
100
110
120
127.5 beltless PB! Highlight of session really felt on it and wanted the lift!
Belt on...
137.5 fail, felt good but it just dipped too much and rolled off a tad.

Power clean
Bar some
60 3
80 2
90
100
110
121 1F2 no pop left!

Clean pull beltless
150 5 decent, wanted to keep in touch with these without going too heavy.

Thrusters.
46 kg 26 reps. Wanted 25 but miss counted. These are hard!!! Done in approx 1:10

Kipping practice
Got up to 4 with good continuous swings! Progress

So sweaty!!

Tonight

Snatch
bar some
30 3
40 3
50 F lol!
50 2
60 2
70 2
80 2
90 1
97.5 2 PB double, lovely snatching

Power Clean power jerk
60 some
70
80
90
100
110
120 F clean
120 F Jerk but only on footwork. Suck at power jerking...

Front Squat
bar some
70 5
100 3
125 3 CBA... just hate front squats after a session!

FIRST EVER BENCHMARK WOD!!!
Grace i.e. 30 reps @60kg clean and jerk
2:27
quite happy with this. Just paced it at 1 rep every 5 seconds aiming for sub 2:30 and sped up at the end. Very hard work but sub 2 isn't too far away!

Dips
10. Miles better than last time I did these!

Knees to chest, set of 12

Strict Pull Ups
10, again these are coming on better than they have been. Gave the kipping practice a break for the evening.

Home. Happy with how the whole pic is looking at the moment.

I did them first tonight... PB'd too! Just to rub it in

Ahhhhhhhhhhh you're talking about fronties!

I PB'd Saturday so I'll take a cba triple at +3kg your PB

Starting to feel good then!??!

my fronties from sat:

not been in here for ages.............i like u

Awwww.hey V! I like you too!

Pop along more often the more beasts the merrier!

Going great guns!

thanks Ben! Baby steps forward!

Don't know how I felt tonight. Not quite right though... might have just been dehydration? I was dripping from the word go!

Jerks
bar some
40
50
60
70
80
90
100
110
124 FF both very strong but I didn't move my feet!!!?
124 easy as it should be

Clean
70
80
90
100
110
120
130 FF jesus this felt awful! Very weak... hmmmm wanted 140 tonight too!

Back Squat
bar some
70 5
100 3
120 2
140 1
175 Unracked and decided against it. Felt wobbly and bottled it really!

Push Press
70 3
80 3
92.5 3 Think this is an equal pb triple?!?
106 PB lol 1kg pbs rule! Have only just done a couple of reps on these recently too!

Pull ups
BW x 2
+10kg Vest strict 8 PB by default
some kip practice... Frustrating as per!

Kettlebell snatch
50 reps @ 24kg in under 3 mins. Want 100 for 6 so just practicing. Not easy but possible on a better day!