Push ups

Hoovering and arms swings as short warm up

Push ups - preliminary program

Pin 6

5 (pin 7 like a muppet)-8-5-5-10
resting 60 secs between sets

stretch

Few mins ellipitcal

Grabbed a few mins - got on elliptical as upper body still knows to all that storing of the IBC yesterday - stirring fluid with my barbell - good game

Elliptical 1 mile lev 2 in around 15 mins

Primal LHT 10

After some really crazy work stuff going on, I finally manage a workout in 3 weeks 

Warm up:- spealler, 10 wall balls, 5 push ups pin 7, 3 pull ups and 3 chin ups PU Rev top, 5 OH press @ 5kg, 10kg, 5 curls @ 5kg, 10kg, EJ Press x 5 @ pin 5

Primal Workout LHT 10

Push ups against bar pin 7 x 25 - (20-5) outside shoulder width
Reverse Pull ups x 4 (blue band assist feet 8” apart - slowly down for 4 secs)
Air squat x tabata 4 rnds 10-10-9-8
Elevated jack knife press @ pin 4 x 20 top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on on elbows managed 30 secs
Hand / feet side plank x 45 sec hold each side - on elbows - managed 15 secs right, and 15 secs left

Push ups against bar pin 7 x 25 - (22 slightly slower reps -3) outside shoulder width
Reverse Chin ups x 4 (PU rev assist - hold at the top for 2 secs, then slowly down for 4 secs)
Air squat x tabata 4 rnds 9-8-8-8
Elevated jack knife press @ pin 4 x 20 - top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on on elbows managed 22 sec
Hand / feet side plank x 45 sec hold each side -  on elbows - managed 5 secs right, and 5 secs left

Stretch and foam roller

Conditioning def. got worse and hamstring flexibility is terrible - I can hardly touch my toes - too much sitting on my rear and not enough of anything else!!!
Need to get some balance of work,fitness, rest and play back into my life.

grabbed a few mins

Been really crazy just lately with work and life just somehow hash't allowed me to get a workout done so I grabbed a few mins to do the following..

Push ups
@ Pin 7 x 10
@ Pin 5 x 5
@ Pin 3 x 3 just

Chin ups - PU rev top x 5

Pull pus - PU rev top x 3 just

Chin up PU rev top
 x 2 then 2 more with slow negatives

Pull up PU rev top
x 2 - not quite chin over on 2nd, but btw with slow negatives

Primal LHT 9

Warm up:- spealler, 10 wall balls, 5 push ups pin 7, 3 pull ups and 3 chin ups PU Rev top, 5 OH press @ 5kg, 5 curls @ 5kg, 10kg

Primal Workout LHT 9

Push ups against bar pin 7 x 25 - (20-5) outside shoulder width
Reverse Pull ups x 4 (1 leg assist on box - hold at the top for 2 secs, then slowly down for 4 secs)
Squat 7kg x 20
Elevated jack knife press @ pin 4 x 20 top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars managed 80 secs = PR
Hand / feet side plank x 45 sec hold each side - on push up bar - managed 30 secs right, and 30 secs left

Push ups against bar pin 7 x 25 - (15-10) outside shoulder width
Reverse Chin ups x 4 (1st 2 PU rev assist - hold at the top for 2 secs, then slowly down for 4 secs, 3rd used feet on bar to get up then held my own weight for 2 and slow as possible down maybe 2-3 secs, 4th 1 leg assist box and then took my own weight again help fro 2 then down as slow as poss maybe only 2 secs)
Squat 7kg x 20
Elevated jack knife press @ pin 4 x 20 - top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars only managed 65 secs = 5 secs PR
Hand / feet side plank x 45 sec hold each side - on push up bar - only managed 24 secs left, and 24 secs right

Stretch and foam roller

Not sure what exactly but my body seems to be changing for the better - which is great. Not sure if it the less is more i.e. only twice a week, or just different movement in the primal to crossfit or because i'm not timed my form is better???