Noblejoker

I missed Shoulder press the other day so done today
Rounds of 3 reps

Kg: 20, 25, 30, 35, 40, 50, 55,  55,  55

The reps at 55 were done on the smith machine
I couldn't safely clean the bar up to press it at 60kg and don't have a Squat Rack or whatever to help

30 Double-unders
15 L-pull-ups
50 pound dumbbells Squat clean, 15 reps

Done 12/03/10
Did tuck jumps instead of double unders
Pull-ups to bar
DB squat cleans - didn't like this at all - didn't get it

Round 1 <5minutes
Round 2 9.5 minutes
Round 3 8.5 minutes
Total 22:47

Nearly threw up so I guess I was working hard enough :)

Helen - 3 rounds for time - Puppy
run 400m - on treadmill 1% incline at 9.9
15 swings - no kettlebell using dumbbell instead
9 pull-ups - couldn't get to the bar for beginner so did assisted on machine

Rd 1
Run
db 12.5kg
Machine assist 35kg

rd2
Run
db 17.5kg
machine assist 30kg

rd3
run
db 20kg -  only did 9
just lost count or forgot I was supposed to be doing 15 - only just realised now
machine assist 30kg

time 17:08

Definitely have some good kb/db swinging in me
never done before and Loved it
Lower back a little used/sore so must not have been keeping perfect form
Need a spotter

Done today 26/2
Puppy of 3 rounds with 5kg ball (biggest I could find) plus rope pull machine and 24 shuttle runs of about 20 metres

1 min wallball, 1 minute rope, run and rest till 6mins

First round 25 wall balls + rope at hardest setting nearly 50 pulls + shuttle runs took 4:40
Rest till 6 mins
Second round 28 wall balls + rope at hardest setting 40 pulls + shuttle runs 4:50
Rest till 6 mins
Last round 20 wallballs + 35 rope pulls + shuttle runs - walked a couple - 5:25
Sweat dripping as it should - great routine
never done wall balls before - bloody awesome - good thing I went light though as knee is still crap