high-bar squats 8x80 5x90 5x95kg 3x100kg 3x100kg 'Diane' 12-15-9 deadlifts@102Kg HSPU Did 10:12 Need to work on going unbroken. Used an ab mat for the hspu Back feeling very fatigued and twingy.

XFit Total: Back Squat: 130Kg Shoulder Press: 55Kg Deadlift: 150Kg TOTAL: 335Kg

Felt really good this morning...

warm up
animal crawls, pressups, pullups

Strength
3x6RM OHS (55Kg, possibly could have gone higher)
3x6 weighted chin ups (underhand grip) 20Kg

WOD
12min AMRAP
5 x deadlift (110Kg)
200m

Did nearly 8 (seven seconds over)

Kettlebell workout...

24Kg 'bell
24 TGU (12 each side)
24 swings
24 snatches (12 each side)
24 swings
24 single-hand swings (12 each side)
24 swings
24 goblet squats (one hand)

15*60%1RM fast deadlifts

Filthy Fifty:

50 x Box jump

50 x jumping pullups
50 x KB swing (16Kg)
50 x toes-to-bar
50 x walking lunges
50 x push press (20Kg)
50 x back raise
50 x wall ball (20lb)
50 x burpees
50 x double under

Finished in 29:30
I started on the wall balls to space things out a bit. I cracked double unders today! Did 20 in a row, straight off the bat! Jumping far too high, and arms sore, but definitely on the way.

Morning session. 2nd workout in two days...

Warmup: animal walks, monkey bars. Left shoulder still doesn't like monkey bars. Struggling to swing more than one bar at a time.

Strength:
8 x 2RM OH Squats - managed 55, but better form with 50
8 x 2RM strict press - worked up to 60Kg, but left neck/shoulder spasmed a little

4 x 50m sprint

WOD: 12min AMRAP
400m run
5 x DL (100Kg)

Managed 5 rounds + partial run.

Neck very stiff this afternoon. Feels like something needs to go 'click'.

1 RM session. Ten minutes for each to calculate 1RM

Thrusters - 85Kg (from rack)
SDL - 150Kg
weighted pullups - 40Kg

Tabata pressups and squats, alternating.