WEDNESDAY 091216

Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press, 10 abmat situps with arms cross chest feet unachored butterfly - 5 of them with 1.5kg on chest, 10 abmat back extensions - 5 of them with 1.5kg on chest, 10 push ups against thigh high bar, 10 bench press at 15kg, 5 OHsquats with dowel, 5 OHSquats with 8kg bar. HSPU progressions on knees on floor then tried a few with knees on 4 inch box - never done these before!

WEDNESDAY 091216
Buttercups:
15 Pull-ups (Beginner or assisted oaky) - I did blue band assisted chins, only using a little jump for the last few reps
15 Handstand Push-ups progressions - knees on 4" box - head to floor
12 Pull-ups (Beginner or assisted oaky) - I did blue band assisted chins, only using a little jump for the last few reps
12 Handstand Push-ups progressions - knees on 4" box - head to floor - tried a couple with nose to floor - phew its much further lol
9 Pull-ups (Beginner or assisted oaky) - I did blue band assisted chins x 4, then 5 pull ups using a little jump (don't usually do pull ups but it worked ok - I had to rest my forearms they were screaming)
9 Handstand Push-ups progressions -knees on 4" box - 5 head to floor 5 nose to floor

Done in 10.44 mins
Trying to do as much as a dead hang as I could (I can reach my pull bar from the floor!!!) it was tough especially only just going to blue band and probably lost a little metconness because of it but I was pleased with my progress. My forearm were really aching so tried some pull ups - strange but it worked ok with a little jump assist to get done. HSPU prog's are brand new to me today so that was interesting. A little clicking in my right shoulder noticed at the bottom but will see how it goes.

Cash out:- although my upper body was fried I still wanted to do something so I got on my elliptical for 1200 meters level 4 - slowish speed 8 - 8.40 mins - also wanted to see how my five fingers worked on there! Cooled down/slowed for a min or so - total of 10mins = 1320 meters.