PM -Warm up= arm swings/rotations, knee highs, dislocates, 10 abmat butterfly situps unanchored, 10 decline situps, 10 abmat back extentions, samson stretch, burgener skill stuff.
chin up challenge PU Rev assisted 3-4-3-2-4 = 16 reps, Push up challenge red band assisted 5-7-5-5-8 = 30 reps
8kg cleans x 3, 16kg cleans x 4
FRIDAY 110128
Clean 3-3-3-3-3-3-3 reps
18-20-22-24 (old pr)-26 PR-27 PR-28kg / 61lb PR
Really pleased with PR's today. I nearly stopped at 26 PR and went lighter for skill work but the words of Blair Morrison Journal Article about failure were running thru my head and I though what the hell - keep trying for more it doesn't matter if I fail so I ended up with 2 more PR's
Thank you Blair and the Crossfit Journal. My form was a touch sloppy for the 27kg's and is was getting tough to get out the bottom but the 28kg's were much better.
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