110320 Rope Climbs and Front Squats

Warm up:- Spealler Warm up less wallballs and kick ups, 10 beg. ring rows, 10 beg. ring push ups, 11 PU Rev assist chin ups (3,3,3,2), Bergenre skills, 5 dowel OHS, dowel dislocates.
8 front squats @ 8kg, 2 beginner rope climbs floor to standing

110320 Rope Climbs and Front Squats

For time:
8kg / 17lb pound Front squat, 10 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 8 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 6 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 4 reps
Beginner Rope Climb floor to standing, 3 ascents
8kg / 17lb pound Front squat, 2 reps
Beginner Rope Climb floor to standing, 3 ascents

Done in 4.59 mins

Went light to check form.

Finished with stretch and foam roller including 2 mins straddle sit and 2 mins arm chair assisted splits = splits progression as per C. Paoli

Food Diary:- After being very late to bed last night and late up missed breakfast completely
Lunch:- Chicken Kiev and Veg. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule, Glutomine, BCAA
PWO:- Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:- Beef Fillet, Cauliflower, Roast Pototoes, Yorkshire Puds and Gravy. Multi vit, 2 grams Vit c, 1 eskimo fish oil capsule, BCAA.
Watching TV:- 2 chunks of bournville and 1 Aftereight