Progress

160416 12 Pull Ups 150416 11 Pull Ups

030416 week For reps of 8 to next progression: Normal/Russian/Wide/Diamond/Archer/Beast Pushups, Normal Dips, Overhead Press (40kg), Chin Ups, Close/Normal/Wide/Ring Pull Ups, Chin/Pull Ups in Tuck. For reps of 1: Clean & Jerk (60kg), Deadlifts (105kg) For 1 min hold: Plank, Dolphin/Side/Reverse Plank, Bird Dog, Hollow Hold, Arch Hold. Supported L-Sit. Tuck L-sit (30s), Parallel Bar Support, Dead Hang.

250316 7×4 Pull Ups +5 (in demi L-sit)

240316 5km @ 32:26

190316 55 102kg Deadlifts @ 13:oo

160316 7×4 Pull Ups +7 +2

150316 5km @ 36:23, 10km @ 1:18:32

120316 6×7 Pull Ups +3 (4 mins rest)

080316 1 min Hollow Body (full extension, arms/feet a few inches from optimal position), 5.27km Jog @ 41:05

070316 6×4 Pull Ups +2 +2, 45kgx8 Full Cleans

060316 5.32km Leisure Jog/Walk @ 50:11

050316 7×3 Pull Ups (7 Chest to Bar Pull Ups (78kg)

290216 5×5 Commando Pull Ups +2 +1

010216 10 Pull Ups +6 +4

270116 5×5 Pull Ups

140116 8 Pull Ups

140116 60kg Clean & Jerk

140116 100kg Deadlift