110328 Squats, Pull-ups, Ring dips

Warm up:- Spealler warm up less WB and Kick ups, 15 abmat situps, 5 abmat b/e, 10 supermans.
5 squats, 3 beg. ring rows, 3 beg. ring push ups, 3 bar push ups, 3 blue band chin ups

MONDAY 110328 Squats, Pull-ups, Ring dips

35 Squats
25 Beginner or assisted pull-ups - Beg ring rows
20 Push ups - beg. ring push ups
25 Squats
15 Beginner or assisted pull-ups - blue band assisted ring dips
10 Push ups - did 15 bar push ups pin 5
15 Squats
10 Beginner or pull-ups - blue band pin 5 chin ups
5 Push ups - bar push ups

Dne in 12.53 mins

Stretch and foam roller and flexibilty work

After seeing gymnastic wod post about push ups http://gymnasticswod.com/content/you-can-learn-lot-push I'm going to start to work on my form and keep elbows close as per Carl  - should make a big difference to my wrist and to all other movements - thank you Carl

Food Diary:- Breakfast:- 2 scoops muesli, selection of nuts and cranberries. 2 Multi vit, 2 grams Vit c, Vit A
Lunch:-  1/2 fillet of beef, pea shoots, radish, 2 cherry tomatoes, 1 Multi vit, 2 grams Vit c.
PWO:- Protein Shake (1/4 Recovery, 1/2 Pharma Whey, 1/4 Pharma 6hr)
Dinner:-  1/3 breast of chicken, pea shoots, 1/2 tomatoe, cucumber, lettuce leaves, 2 slices white cheese, selection of nuts, 2 forkfulls of cottage cheese with pineapple, 4 slices of apple