Primal Workout LHT 6

Warm up:- spealler, 10 wall balls, 5 push ups pin 5, 5 pull ups 2 leg assist, 5 OH press @ 7kg

Primal Workout LHT 6

Push ups against bar pin 5 x 25 - (10-6-5-4) outside shoulder width
Chair assisted pull ups x 20 - (10 left leg-10 right leg)
Air squat x 50
Elevated jack knife press @ pin 5 x 20 top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars only managed 45 secs :(
Hand / feet side plank x 45 sec hold each side - on push up bar - managed 20 secs right, and 20 secs left PR

Push ups against bar pin 5 x 25 - (8-5-4-3-3-2) outside shoulder width
Chair assisted pull ups x 20 - (10 left-10 right)
Air Squat x 50
Elevated jack knife press @ pin 5 x 20 - top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars only managed 35 secs
Hand / feet side plank x 45 sec hold each side - on push up bar - only managed 11 secs left, and 12 secs right PR


Stretch and foam roller


Push up were tough again today, I've done nothing all week due to busy and lack of food = not great! Wondering if I should try more sets of less reps next session to see if helps as I feel I'm close to failure for most of the sets and thats not good .... maybe 8-5-4-3-3-2 then 6-5-4-3-3-3-2?

Pull ups felt good so maybe go for 12-8 next time

Squats were unbroken this time - pleased with that but next time do it quicker. The leg assist for pull ups still takes a little out of my legs and I don't think me knees really like the angles?

EJ Press felt good and unbroken with good speed so down to next pin next session = pin 4

Plank holds were tough - my lower back muscles were complaining, but the side planks went better nearly twice as long in the first round. 1 workout a week is def. not enough for me so more food and more workouts required.
Also this high rep stuff is good an makes a change but I'm missing the low rep strength stuff    wondering how much strength I'm loosing

Primal Workout LHT 5

Warm up:- speller, 8 wall balls, 3 push ups pin 5, 3 pull ups 2 leg assist

Primal Workout LHT 5

Push ups against bar pin 5 x 25 - (10-6-5-4) outside shoulder width
Chair assisted pull ups x 20 - (6 left leg-6 right leg-4 left-4 right)
Air squat x 50 (40-10)
Elevated jack knife press @ pin 5 x 20 top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars only managed 34 secs :(
Hand / feet side plank x 45 sec hold each side - on push up bar - only managed 15 secs left, and 16 secs right = small improvement

Push ups against bar pin 5 x 25 - (8-5-4-3-3-2) outside shoulder width
Chair assisted pull ups x 20 - (10 left-10 right) NEW PR
Air Squat x 50 (35-15)
Elevated jack knife press @ pin 5 x 20 - just as I'm typing this I realised I missed this completely can't remember doing this second set at all - what a numpty!
Plank hold x 90 secs hold - on push up bars only managed 35 secs
Hand / feet side plank x 45 sec hold each side - on push up bar - only managed 8 secs left, and 13 secs right


Stretch and foam roller


I still had DOMS (I nearly skipped workout all together) from Thursday (lats, triceps and abs) that went off after warm up (thought it might help) so pleased overall but it was obvious from my performance that my body was still not fully recovered - esp.  the plank holds = half what I achieved 7 days ago!

111217 Pullups, KB swings, DU's

Warm up:- Spealler, 10 wall balls, 10 decline sit-ups, 10 7kg good mornings, 3 chin ups (PU rev top assist), db swings @ 2,5,7 & 9kg, a few jumps and tuck jumps

111217 Pullups, KB Swings, DU’s

3RFT
15 pull ups - PU rev Assist chins (7-3-3-2, 4-3-2-2 slog fest so changed to blue band assist 4, 4-2 PU rev then blue band 4-3-2)
20 KB swings - subbed 9kg / 20 lb DB
25 DU’s - subbed tuck jumps

Done in 18.17mins
Splits 5.15, 6.47, 6.14

Chin were tough - its clear that its been a few weeks since I’ve done any 
Noticed pain in left 2 during 2nd round so lessened tuck height of jumps as remember Phys. Therapist saying because of Tibial torsion avoid running because of the impact so me thinks that applies to jumping too  !!!

Stretch and foam roller

Primal Workout LHT 4

Wow crazy 2 weeks but finally think i'm back on track

Warm up:- spealler, red band dislocates

Primal Workout LHT 4

Push ups against bar pin 5 x 25 - (10-6-4) outside shoulder width
Chair assisted pull ups x 20 - (5 both legs-5 left leg-5 right leg-5 both)
Box squat x 50 (30-10-10)
Elevated jack knife press @ pin 5 x 20 top of head to bar - mostly elbows out wide
Plank hold x 90 secs hold - on push up bars only managed 60 secs again
Hand / feet side plank x 45 sec hold each side - on push up bar - only managed 8 secs left, and 9 secs right phew tougher than I expected

Push ups against bar pin 5 x 25 - (8-5-4-3-3-2) NEW PR outside shoulder width
Chair assisted pull ups x 20 - (5 left--5 right-5 left leg-5 right) NEW PR
Box squat x 50 (30-10-10)
Elevated jack knife press @ pin 5 x 20 (12-8) top of head to bar - tried a few more elbows in but its much tougher on shoulder so mostly elbows out but not sure how wrist will be?
Plank hold x 90 secs hold - on push up bars only managed 40 secs NEW PR by 5 secs
Hand / feet side plank x 45 sec hold each side - on push up bar - only managed 10 secs left, and 10 secs - felt a little better this time but still tough, but will continue to work at it

Stretch and foam roller

TUESDAY 100112

Warm up= arm swings/rotations, leg swings, knee highs, 5 air squats, sqaut stretch, mob prep stuff, hip flexor stretch, 2 lunges and 3 jumps on the spot.

TUESDAY 100112
Puppies:
Three rounds for time of:
Walking lunge, 25 meters - I did 25
Standing broad-jump, 25 meters - I did 25
Run 200 meters - elipitcal lev 4 no arms

Done in 15.06 (5.16,4.55,4.54)

Very strange and different WOD - I felt like a rabbit doing these jumps but I did it.

Primal Workout LHT 3

Warm up:- spealler, 10 wallballs, 10 situps, 10 b/e


Primal Workout LHT 3

Push ups against bar pin 5 x 25 - (10-6-5-5) mixture of shoulder width and outside shoulder width
2 leg chair assisted pull ups x 20 - (10-10-5)
Pole squat x 50
Elevated jack knife press @ pin 5 x 20 - (10-7-3) mixture of top of head to bar, nose to bar and forehead to bar
Plank hold x 90 secs hold - on push up bars only managed 60 secs
Forearm/knee side plank x 45 sec hold each side New PR last time only managed 25 secs

Push ups against bar pin 5 x 25 - (8-6-3-3-stopped) mixture of shoulder width and outside shoulder width
2 leg chair assisted pull ups x 20 (5 left leg only assist - 5 right leg only assist - 10 both leg)
Air Squat x 50 (30-10-10)
Elevated jack knife press @ pin 5 x 20 (8-7-5) mixture of top of head to bar, nose to bar and forehead to bar
Plank hold x 90 secs hold - on push up bars only managed 35 secs
Forearm/knee side plank x 45 sec hold each side New PR last time only managed 23 secs

Stretch and foam roller

Felt great to do something after all this time - this year I will be stronger than ever before!

Note to self:- just realised that all the push up on the bar i've done before using a 5ft barbell i was putting my hands in a different place to where i put them when I used the 6ft barbell - DOH!! hence mixing the grips