Squat Therapy, Push Ups, Pull Downs + Metcon triplet

Warm up:- Spealler, 10 wall balls, 5 kick ups, 10 decline situps, 10 Good mroning @ 7kg, 3 hollow body practice

Squat Therapy
3 x air
3 x bar hold
3 x bar hold to box
3 x 7kg back squat to box
3 x 7kg back squat to box

Push ups
5 @ pin 5
3 @ pin 4
3 @ pin 3
3 @ pin 2
3 @ PU Bars on 8" box = PR

U/H Pull downs on knees
5 @ 10kg / 22lb
3 @ 20kg / 44lb
3 @ 25kg / 55lb
3 @ 35kg / 77lb
3 @ 41kg / 90lb


Metcon triplet
11-8-5 Air Squat
11-8-5 Push Ups @ pin 5
21-15-9 U/H Pul downs @ 22kg  - 21 was broken 8,8,5 and 15 was broken 8,7
Done in 6.54 mins
Total forearm and grip killer!!!!


Stretch and foam roller - including negative full push up and I tried a push up from the ground and tried hard to hold the hollow body and Hey presto I got a few inches off the ground as one unit!!!! Wahoo!! Really pleased with that - something that has eluded for as long as I can remember! Now just build the strength to do the push ups and I'll have cracked it!!