Thurs 100218 Linda

Warm up= arm swings/rotations, 10 abmat situps with arms cross chest feet unachored, 10 abmat back extensions, 5 push ups at mid thigh high bar, 4 over n unders, 5 shoulder dislocates with o/h squats with band. + warm up of 2-3's of deadlifts and cleans with 7kg, 12kg, 17kg and then deadlift only 27kg & 34kg

"Linda"

Puppies:
Drop the sets doing 10-8-6-4-2 and use the following guidelines
Deadlift:  up to 50% body weight - I did 50% = 34kg / 75lb
Bench press:  up to 30% of body weight - subbed push up against mid thigh bar due to lack of space (lower than last time by 1 pin I hope)
Clean: up to 25% of body weight - 25% = 17kg /3 37lb
Done in 11.40

Compared to 28 Nov 09
“Linda”
10-8-6-4-2 reps of the triplet:
Deadlift: 1 1/2 body weight - sclaed by 0.25 = 22kg / 48lb
Bench press: body weight - subbed push up against mid thigh high bar
Clean: 3/4 body weight - subbed power cleans with an empty 7kg bar only
Done in 12.33 mins

This is my second Linda and I'm really pleased with my compared progress - not so much on push ups (a real goat got to really start pushing on them now getting near and nearer the floor) but my deadlift weight increased, my squat cleans with good weight over power cleans with hardly any weight and quicker to boot - overall Awesome - How can anyone not love crossfit!!!

Cashout:- Chin ups with blue band assist - feet together giving least assstance x 4,3,2,2
45 deg decline situp ghd style x 8