Run: 4.5km, hilly, hot & sunny: 25:08

3 rounds CrossFit warmup:

10 pullups

10 situps

10 pushups

10 squats

Then OHS practice, up to 3x45kg.

O-Lifting

5 pullups

5 x clean (20kg)

5 pullups

5 x clean (20kg)

5 pullups

5 x clean (25kg)

5 pullups

5 x clean (30kg)

5 pullups

5 x clean (40kg)

5 x OHS (40kg)

5 x OHS (40kg)

5 pullups

5 KTE

Odd object lifting

A fun workout of situps, pushups and thrusters, using Lani as resistance!

Saturday 5th June

Warmed up with some skipping, stretching, OHS etc.

Main workout:

21-15-9

20kg thruster

12kg KB swing

Time 5:30

Sunday run

5k, normal route, weather not too hot.

27:30

State of the nation

State of fitness, May 2010, before restarting serious training.

Weight: 85kg (13 stone 5 lbs)

Deadlift (1RM): 107.5kg (ran out of weight to put on the bar)

Pushups (max): 16

Situps (max): 37

500m row: 1:40.5

Front squat (1RM): 50kg

Back squat (1RM): 50kg

Bench press (1RM): 65kg

Squats (max): 20

5km run: 30 mins