Return of an old session (have I improved ?) and some kettlebell snatches

Hey Everyone

I am now finished another three sessions, which seems rather quick, but, I was late posting my last few sessions !

These latest sessions, saw me going back to a previous session and hoping to see some improvements, either in time, or in how I was feeling during and after it.

One of the sessions also included kettlebell snatches, which I love but haven't done for a while, so wasn't sure how that would turn out.

This is how they turned out

THURSDAY 27th JUNE

This is a session I had done before, slightly adapted
For Time - 4 Rounds of
5 Wall Climbs
7 50Kg Thrusters
5 Toes to Bar
7 100kg Deadlifts
5 Burpees
7 American style 32kg Swings
with 4 minutes rest between each round.

As I was getting more rest between, Iain wanted me to make sure I tried not to stop anywhere during rounds.

Last time I did 5 rounds with 2 minutes rest between and averaged 4 minutes per round, this is how this session went
1st Round - 2:31, 2nd - 2:39, 3rd 2:39, 4th - 2:45 !!
So more than a minute taken off my time!!
I was very pleased with these times, well once I had recovered, as these were very hard 2 1/2 minutes work !!

So, I am definitely progressing, with my capacity for working, although I am starting to take a huge dislike to wall climbs :-)

FRIDAY 28th JUNE

A. Close grip Bench Press - 3-3-3
which looked like this - 10@40kg, 8@50kg, 6@60kg, 5@70kg and 3 x 3 @80kg

B. Normal grip Bench Press - 5@60kg, 3 @70kg and 3x3 @80kg

I thought I might of managed heavier than this, and did try 85kg, but got stuck under bar on 2nd rep, luckily someone was at hand to help me get it back up, to be fair, me bursting out laughing once it was sitting on my chest didn't help !!

C. 10 minute EMOM
EVEN minutes - 30 second handstand hold
ODD minutes - 5-13 Ring Press Ups

After the first set of handstand holds, they completely fell apart, but I did practise some more after the 10 minutes, it seems I was just starting too far away from the wall.

The ring Press Ups, I did in sets of 10 for each round.


SATURDAY 29th JUNE

A. Thrusters - heavy doubles from the rack
I did 8@30kg, 6@40kg, 5@50kg, 5@60kg, 3@70kg and 3 x 2 @75kg

B. 80 X 24kg Kettlebell snatches, no more than 5 reps (per hand)each at a time and 40 reps each hand, starting with and every minute on the minute 5 wall balls.

Now, as I said I haven't done snatches, well 'hard style' ones anyway, for a while, but decided this would be the quickest and best 'style' for this task.

TIME - 4:40, with the snatches getting done in the remainder of the minutes like this - 20,20,20 12, 8.
I was pleased with this, but will definitely be adding more snatches into my training as this was down on what I used to be capable of, I should of easily got this done in 4 rounds, not 5, but there is always improvements to be made, everywhere.

So, another 3 sessions, out of the way and rest day tomorrow, which I always like, but especially when it's on a Sunday.
I will do some mobility work and maybe a little technique on some things, but nothing too taxing, as I already know what Monday has in store !!


Hope you all have a great weekend

Craig

I met CINDY and work on my Olympic bar cleans (but not in the expected way)

Hey Everyone

Sorry, I have been lazy over the last week or so, but only on the Blogging front.

I have been through 2 more, 3 day blocks and still alive,  so that's 1 good sign.

So, for all you guys that like to keep up to date with my progress, you'll love this post, as it has my last 6 sessions in it.

TUESDAY 18th JUNE 

A. 1RM  Back Squat 

I was hoping to get past my squat sticking point of 140Kg, here's how it went

10 reps at 60kg, 5 at 80kg, 3 at 110kg, 2 at 120kg, 1 at 130kg, 1 at 135 kg, 1 at 140kg, then a fail (just) at 142.5kg, so no new PB, but at least no step back either

B. 12 min AMRAP

10 X 70Kg Bench Press (heavy for me)

20kcal on Ski Erg

- Managed  4 complete rounds, this was surprisingly tiring, very very quickly

C. 3 minutes Max effort burpees - TOTAL - 38, which I was just happy to get through ha ha

WEDNESDAY 19th JUNE 

A. Strict Press - 2RM 

I did - 5 reps at 40kg, 4 at 50kg, 3 at 55kg, 2 at 60kg and 3 x 2 at 65kg

B. EMOM for 10 minutes

1 x Power Clean, 2 x Hang Clean, starting at 50kg adding weight aqs I went, but focusing on technique, so not going overly heavy

= 2 rounds at 50kg, 3 at 55kg, 4 at 60kg and 1 at 65kg, keeping weight down, but still a working weight, definitely helped my movement and technique.

C. 3 Rounds For Time

1 block run (400metres)

15 x 60kg Push Press (only allowed to put bar down once during this)

TIME = 10:32

I did the 1st round unbroken and the 2nd and 3rd rounds 10 +5 Push press 

THURSDAY 20th JUNE

A. Row 2 Km for time, I wanted to get under the 8 minute barrier - TIME 8:08, not what I hoped, but still about 25 seconds of last attempt

B. Strict pull ups - 3 x 5, I managed 5,5 and then 3 in last set. Pull ups is definitely one of my biggest weaknesses.

C. 3 X 9 Negative chin ups (harder than I thought it would be)

D. 3 X 12 Body weight rows on rings, I did 12, 10+2, 10 +2

E. 50 GHD sit ups, which I broke into 5 sets of 10

FRIDAY 21st JUNE

Was rest day, but I had agreed to help Iain and Gavin in the gym, with maintenance day, which for me lasted from 10am-10pm, although those two, were in from 6am - 11:30pm. This was a very long but productive day, although cleaning, stripping down and greasing Olympic bars is one of the worst jobs I have ever done (very tedious). some painting, some rearranging equipment and the box was looking amazingly tidy and BIG. As you can see

The second photo was taken about 10pm, a long day !!

SATURDAY 22nd JUNE

Was meant to be back to a day 1, but my body was saying 'No, I'm too tired' so just did a bit of mobility and more painting in box.

SUNDAY 23rd JUNE

Back on it today, even though I had a 'slight' hangover, as I definitely didn't want to have a 3 day break, 

there was a brilliant atmosphere in the Reebok Cerossfit Glasgow, as Iain and Gavin had organised a team WOD  and the CFG members had turned up in numbers.

I did a little bit of judging/spotting for one heat and then once everyone had finished set about my own personal task, which looked like this

A. EMOM - 10minutes

1 Deadlift, 1 Clean, 1 Hang Clean, 1 Front Squat (pause at bottom)at 60kg, hangover prevented me going heavier!!!

B. With same weight, 3 x 10 Sumo stance straight leg deadlifts

C. 50 X 2 X 16Kg kettlebell swings to eye level, any time I stopped I had to do 3 30' box jumps, I managed  40swings, 3 box jumps and 10swings

To be honest, I remember very little about this session, I just went in and did it, went home and let my hangover ease off.

MONDAY 24th JUNE

A. For Time

10 to 1, so 10 reps of both exercises, then 9,8,7 etc down to 1

Toes to bar and Hand Release Press Ups

Toes to bar is something I have struggled with before, but sailed through the first set, 'wow, I've finally got these nailed' I thought to myself, this soon wore off as I started the next round !!

TIME - 6:14

B. 5 X 2 minute AMRAP, with 3 minutes rest between rounds of

325m Row and max effort Front Squats at 60kg

I completed 8,8,7,7,7 squats, as always this was a bit tougher than it looked on paper.

TUESDAY 25th JUNE

I am introduced to another of the Crossfit ladies - CINDY - a 20minute AMRAP of

5 Pull Ups

10 Press Ups

15 Air Squats 

I decided to use a band to help with my pull ups, as In really wanted to do this unbroken and felt if I did unassisted pull ups, I would be struggling after 4-5 rounds.

I  managed 17 rounds, which I was pleased with, as I went unbroken and didn't really rest between exercises.

This gave me (i feel) a better understanding of how it would feel to keep moving throughout the 20 minutes, rather than standing looking up at the pull up bars for a long time.

And that is that, another productive, in several ways, week or so, down at Reebok Crossfit Glasgow.

If you live in Glasgow and are looking for something to boost your training, whatever sport you do, I can't praise this place, the coaches and the members enough.

The coaches are determined to improve, upon and already outstanding facility, constantly bringing in new equipment, new WOD's, coaching everyone to better levels of performance, while the programming for individuals and Group WOD's is of the highest standard.

While the members, create a very special atmosphere and welcome any one, whatever level they are at, into the box, with everything from a hello, to some helpful tips along the way.

Come and have a look, you may be surprised what a bit of quality coaching and community spirit will do for your fitness and training.

Till next time

Craig

Hello FRAN, I've been expecting you

Hey Everybody

A little behind on my updates for last 3 days work. But still on it

Here are my last three sessions and a plea for inspiration and some Nanos, if you're reading this Reebok :-)

FRIDAY 14th JUNE

No A, B and C today, just an A

Which looked like this

5 ROUNDS OF

5 Wall Climbs 

7 Thrusters at 50Kg

5 Toes to Bar

7 Deadlifts at 100Kg

5 Burpees

7 American Kettlebell Swings at 32Kg

REST 2minutes between rounds

Now, all these exercise are relatively easy on there own, but put together become very tiring.

Mentally you know you can do each one, without stopping, but your body starts having other ideas ! So this definitely became an internal battle, to force myself through each round, with as little rest as possible.

I did each round, unbroken, which I was pleased with, although I would've gladly stopped at any point, given half a chance !

SATURDAY 15th JUNE

A. 5 x 10  Ring Press Ups

B. 5 X 1-5 Weighted Pull Ups

C. FRAN - which for those of you that don't know is a very well known Crossfit WOD, which consists of

21-15-9 reps of Thrusters at 42.5Kg and Pull Ups, this is done as fast as you can and timed

This is how I coped with this - 

A. The ring press ups, were doable as my chest was probably the only part of me that wasn't feeling yesterdays excersions !

B. My grip and 'pulling' strength seemed to have disappeared today and I only managed 3 x1 sets of +5kg pull ups and 2 x1 pull ups, but not everything always goes as it should, so wasn't too upset about this.

C. After realising, I was going to take a very long time to get through FRAN, I decided to scale it, by using bands to assist my pull ups.

This way, I thought, I could get through it, almost unbroken and at least see how it feels to do it quicker, than I normally would.

I managed to do the pull ups unbroken for the 15 and 9, while the set of 21, I did in 15 and 6, The thrusters I did like this - 8,7,6 - 9,6 - 6

I can now see why everyone loves FRAN !! 

I look forward to getting better at this every time I attempt it and was glad I used the bands as it gave me a feeling of how tired I'd be, doing it faster.

SUNDAY 16th JUNE

Again today, was 'just' 1 combination of exercises

3 Rounds of

3 Turkish Get Ups (left hand)at 24kg

10 lateral Box Jumps

3 Turkish Get Ups (right hand) 24kg

2 15metre Banded Sprints

Not timed, but with as little rest as possible.

This was tough (surprise, surprise) but relatively short.

Putting turkish get ups, in with cardio exercises is quite a challenge as you need to try and compose yourself and focus, as they are an exercise that needs all your attention.

And that was it, another 3 days done.

I am definitely starting to notice a gains in my capacity and recovery times, although during the sessions, I am never going to feel 'wonderful' ha ha

(Note to REEBOK - Nano's would definitely help me too, thanks)

My nutrition, is still not where I would like, or need it to be, which is also holding back my improvements, recovery and being a little heavier than I should be, obviously makes everything a bit tougher.

I think, because I don't have any accountabilty with my diet, I let myself off to easily, which really frustrates and annoys me, as I know its just laziness too.

Having that accountabilty for my training is definitely a huge factor, in getting each session done, I just need to find some way of doing this for my food too, any ideas would be welcome.

That's it I guess for another few days, already started day 1 again.

Hopefully by next time, REEBOK will have sent me, my free Nano's, but possibly not :-)

Till then

Craig

Work, sun and beer !! Not a help for my training

Hey Everyone

Another three sessions, bite the dust, but these three did have a little bit of a delay.

Friday, was my officially rest day, which as usual, I used to do some foam rolling, trigger pointing and a little mobility.

This did also include, helping finished building the rig at Reebok Crossfit Glasgow, with Iain, not sure which section of training this comes under.

Will need to post some photos as it is one mightily impressive rig now.

Anyway, on Friday evening I received a message asking me to start earlier than usual in my Saturday bar job, which would mean near enough 12 hours on my feet, I decided one more rest day, wouldn't do any harm, rather than rushing to the box, rushing through session, rushing home etc etc.

As I expected, as it was a stunning day in Glasgow on Saturday and my work had opened a new 'on street terrace' I had a very, very busy and long shift, so was good decision not to train, however Myself and some of the other staff, decided to go for a 'couple' of drinks after work, which led to a 'couple' more, which led to..... you get the idea !

So Sunday mornings session, was soon written off, with the lack of sleep and the shorter opening hours. I decided, there was no point going there and putting in a half hearted effort, if I'm (or anyone is ) not going to progress from a session, its a waste of time doing it.

Sunday, was another scorching day in Glasgow and I decided to head over to the West End Festival, which is a big day out, aimed at everyone from kids to big kids (I fit in that bracket)

So, I arranged to meet my friend, we had a stroll up and down the length of the closed road and found ourselves in a local bar, sitting outside in their terrace, having a beer, bumped into a few more friends, who obviously had the same idea, which then led to another 'couple' of beers !!

Thankfully, after a very enjoyable afternoon and evening, I managed to dodge any nightclub involvement and got myself home.

Three days rest, was not going to become four !!

So, I knew no matter how bad I felt the next day, I had to get back down and train, I don't think Iain, would let me away with another day anyway.

So, finally back onto my sessions

MONDAY 10th JUNE

A. 500M Row for time - Time - 1:49

B1. 10 body rows and 60secs handstand hold (being upside down, is not good after drinking the day before)

B2. 2 strict Pull Ups and 10 narrow Press Ups 

B1 and B2 X 5

C. Barbell Complex - Deadlift, Hang Power Clean, Hang Clean, Jerk @ 60kg X 5 X 4 sets

I managed 3 then had to drop weight to 50kg

I got through this but I was feeling, dehydrated and tired after busy, boozy weekend !!

TUESDAY 11th JUNE

Feeling, back to normal today :-)

A. 3 rounds For Time 

25 x 2, 24kg kettlebell swings

30 x Double Unders

Time - 6:59 - I still can't do Double Unders, its getting annoying !!

B. 3 Rounds For Time 

Block Run (400 metres)

30 x Front Rack Axle bar Lunges at 60kg, anytime I put the bar down, I had to start with 3 front squats before re starting lunges.

1st Round went unbroken, although I'm not sure who was operating my legs on 2nd Block run, 2 nd and 3rd round I got to 24 Lunges and had to put bar down, do 3 front squats and finish.

Time - 18:01

WEDNESDAY 12th JUNE

Legs and glutes are sore today 

A. Block Run (400 metres) for time - 1:08, which I was quite happy with, considering

B. 3 Rounds of

60secs maximum Wall Balls

60 secs max Power Cleans at 35kg

60secs max Box Jumps

60 secs max Push Press at 35kg

60secs amx kcal on rower

60secs Rest

No of reps = 1st round 107, 2nd 90, 3rd - 87

An extremely tiring session, but its day three, I'm done !!

So, even though I did have an extra two days rest, it was never really going to effect my strength or conditioning, so not going to beat myself up about that. The beer definitely had an effect on Mondays sessions, but again I did have a great day on Sunday.

So that doesn't worry me either, its not like I do it every weekend. Sometimes you just need to go with the flow, unless, your training for something important, then a stricter regime is better, I (at the moment) am just training to get better.

Rest day tomorrow, then back on it, Friday, Saturday and Sunday, without the 'distractions' this time, I hope

Till then

Craig

40 Squats, no ! surely I have misread that ?

Hey Everyone

Another three days gone, they are flying past, well looking back they are, during the sessions, time almost stands still, seconds feel like minutes, some times.

My body has, just about,  recovered from last weeks 40 squat session, glad I won't  need to go through that again for a while.

Rest day, was all about foam rolling and some mobility work, which is always better, when I have more time to do it, with out the time constraints of a session to do too.

So for all those that love to read about my pain, sorry, I mean progress, here are the latest three sessions.

TUESDAY 4th JUNE

I am looking to get some sprinting into my training, as I feel tghis helps fire my body up, plus helps me get in better shape, I just seem to react well to it.

So I started with 

Phosphate Sprints - 10 x 40 metre all out sprints, starting every  30 seconds

then onto session

A. Hang Snatch 2-2-2-2-1-1-1-1

Focusing on technique, as snatch is one of my weaker movements.

This went like so -(after a few warm ups with the bar) 2 reps at 40kg, 3 x 2 reps at 45kg, then  4 x 1 rep at 50kg

I can snatch, I just don't seem to have the speed or technique, when it goes above 50kg, which isn't (or shouldn't be) heavy for me, 

So plenty of work to do here.

B. Front Squat - 3 x 15 reps,60 seconds rest between rounds,  starting at 65kg and adding 5kg every round, if possible

I did - 15 at 65kg, 15 at 70kg, this was a struggle, so kept it there, 10 reps, then 5 second rest, 5 reps at 70 kg.

C. 5 X 3 Snatch grip Deadlift 

This looked like so - 3reps at 60kg, 3 at 80kg, 3 at 90kg, then 5 x3 at 100kg, the last set was very tough, I was tired by this point.

WEDNESDAY 5th JUNE

A. Strict Press working up to 1 rep max

I did - 3 reps at 35kg, 3 at 50kg, 2 at 55kg, 2 at 60kg, 1 at 656kg, 1 at 67.5kg and 1 at 70kg

last time my 1RM was 67.5kg, so up 2.5kg, which may not sound a lot, but trust me it felt a lot.

B. With the weight I finished strict press on, in 1 attempt only, do as many push presses as I can , I managed 8 reps

C. Again with the same weight (70kg) in one attempt only, max reps of thrusters, I managed 3, this was stupidly hard, by this point my legs were tired from yesterdays front squats and my shoulders were wiped from today's session !

Thrusters for those of you who don't know are, with the bar in a front rack, go into a front squat, from the bottom position drive up and press the bar overhead.

D. (Yes a D, I know !!!)

For Time 15-12-9 reps each of the following

Pull Ups

Power Cleans at 60kg

Calories on Ski Erg

This was hard, as I wasn't exactly fresh :-)

TIME - 10:46

THURSDAY 7th JUNE

Again I started with phosphate sprints, which was before I saw the session for the day.

I came back into the box and waited for my text, Iain was in and ready to send, in it came, I could see Iain looking at me, as I read it, I knew why !!

A. 40 Squats at 90kg, !!! any time I put the bar down a 800metre run (for those that know Reebok Crossfit Glasgow, that's 2 block runs)

Surely I must of misread that, the memory of 40 squats at 85kg was still to strong in my head, heart and legs to go again, into that dark place I went, only last Friday and this time it was heavier.

Once over the initial shock and I had stopped cursing at Iain, I talked myself into the fact I could do this again, I could get 40 reps, its only 5kgs heavier (not realising that for 40 reps, that 200kg heavier)

I loaded the bar. said a prayer, wrote letters to my family and started.

10, 20, still ok, 25, not feeling that great, I'm starting to talk myself out of it, 30, I put the bar down, not sure if I was truly finished, the last two days had taken their toll, or I had just convinced myself an 800 metre run and 10 squats was the easy way out, looking back, I'm still not sure which is true.

Anyway I did 30 squats, 800metre run and 10 squats.

B. 10min AMRAP OF

Double Unders (which I can't really do) 10-15-20-25 etc

30 metre Yoke walk 15metres, turn and come back at 180kg 

180 kg's felt very heavy, but i managed it, in total I completed 4 rounds

My whole body is now completely wiped, again another 3 tough days.

Iain was asking me, how I felt it was all going and its such a hard question to answer.

Its always going to be hard, it will never be easy.

But I can feel my capacity going up, I can get through things better, recover quicker etc

My strength is steadily going up too, the one thing, which does frustrate me, is some of the exercises, that require more skill are slow to get better, but that is what happens these exercises, so I just need to be patient with them, I know once I 'get' them, they will then improve quickly.

Rest day tomorrow, its a Friday and hopefully it'll stay sunny, which is good, because I think all I'll manage to do,is lie down.

See you in four days

Craig

The hardest 3 days (yet) !

Hey Everyone

Well that certainly was a taxing three day spell, not sure my body, my central nervous system or my brain has fully recovered today, this is rest day :-)

The sessions are definitely getting tougher, they are never going to be easy, but I am getting more done, getting through more work each three day block now.

Which is obviously very good, although it doesn't feel anywhere near 'good' during the session, if you read this and you train, you'll know exactly what I mean.

Before I go through my sessions with you, I would just like to mention Andy Watson, who, took it upon himself to do all the WOD's from the Crossfit Regional games, using the correct weights and time limits, over the same amount of days (3).
This was to test himself, find out he measured up against some of the top Crosssfit athletes, find out his biggest strengths and weaknesses and then make plans to improve them. 
Hopefully in time for next year's regionals. It was a tough three days for Andy, burst hands and tired body, but he did every WOD and now knows where he stands.

A lesson for a lot of people, test yourself at the standard you want to be, see if you can actually get through any of it, you maybe closer than you think.

Good job Andy

So back to my sessions.

FRIDAY 31st MAY 

A. 40 Squats at 85kg -  At any point, if I re-racked the bar, I had to do a block run (400metres) 
Now this was meant to be bodyweight, which at the moment is 80kg and using my own Craig branch of mathematics I worked this out
I should be 75kg, so I'm already carrying 5 extra kilos, that would make the bar 10 kgs over my bodyweight, so using 'Craig Mathematics' I was actually lifting 15kg over bodyweight !
10kg on bar + 5kg on my body = 15kg !

I never mentioned this theory to my coach Iain, as I didn't want to sound like I was moaning ha ha

My aim was to get past 20 (halfway) hopefully 25, so I had less squats to do, when I came back from block run.

I got to 25 and decided to keep going, till I couldn't, then I was at 30, my legs were getting a little shaky !
32,33, there was no way I'm doing a run now, not to come back in for a few squats, 37,38, this was such a bad, bad idea to carry on, 39, 40 - DONE
Bar down and a Bambi like walk across the gym floor, as I tried to get my heart rate back down, this was feeling like I'd just done a cardio session.

It had taken me 3mins 51 seconds to do 40 squats !!!

Just as I was about to congratulate myself at getting through that, I remembered, I still had B to do !!

B. 2 x 24kg kettlebells Clean & Jerk and burpee box jumps, 20" (a burpee then a box jump)
wo4rking from 10 -1, so 10 Clean and Jerk, 10 Burpee box jumps, 9,9,8,8 etc down to 1 each.

This was truly horrendous, easily the worst I have felt during any session, my legs were completely gone, everything was tired, my lungs were on fire.

I have no idea how long it took, but it felt like a very very long time.

SATURDAY 1st JUNE

After waking up and realising, I never had any of the DOMs I was expecting (amazingly) I headed off to Reebok Crossfit Glasgow, for day 2's session, it surely can't have any l3eg work in it !

A. 100 double Unders for time - Double unders is skipping, but the rope must pass under your feet twice, during each jump.
I have never even tried this, its classed as a skill, so requires a lot of practise to 'get it'
I managed 5 at most in one go, but mostly it was singles or two's, it took me 4minutes 20 seconds !! This would take someone with a decent level of skill about a minute or less.
I think I will be seeing these more, as I need to work on them.

B. 1Km Row for time - After 500 metres, yesterdays session hit my legs big time, I had nothing to pull with, I just had to keep moving, slowly, but moving - 1km row - 3minutes 54seconds 

C. 
20 Pull Ups
30 Ring Dips
40 Jumping Chest to Bar
50 Ring Press ups

I could break this up anyway I wanted, so did this
10 Pull ups, 10 Ring Dips, 10 Jumping chest to bar, 10 Ring Press Ups X 2
10 Ring Dips, 10 Jumping Chest to bar, 10 Ring Press Ups
10 Jumping Chest to Bar. 10 Ring Press Ups
10 Ring Press Ups

This was tough, (especially the ring dips) but my legs were sure glad of the rest.

SUNDAY 2nd JUNE

I just wanted to get this session done and out of the way, my body wasn't sore, but definitely tired.

A. 5min running clock, every minute do 5 burpees, then as many 40kg thrusters as possible

3 minutes rest

B. 3 minute running clock - 600 metre row, then as many double unders (i knew they;'d surface again) till end of time

3 minutes rest

X 3

A. Thruster reps looked like this 
Round 1 - 12, 8, 5,5,5 40kg was feeling more like 80kg
Round 2 - 8,5,5,5,5
Round 3 - 8,5,5,5,5

This was a killer, I ended up, just making myself do 5's as it seemed the only way to get through it, so surprisingly hard. Doing B. in between wasn't helping.

B. Looked like this
Round 1 - Row - 2:20 (legs gone)  DU's - 10
Round 2 - Row - 2:21 DU's -5
Round 3 - Row 2:21 DU's - 5


I was done, gone, wrecked, wiped, frazzled, destroyed, etc etc

But I had got through it all, as I said before, the toughest three sessions yet ?
The thing with fitness  is, the fact it never gets easier, you just get better, you get more done, you get through more, you recover quicker (guess I'll find out tomorrow). So you won't hear me complaining it's too tough, its correct level tough, I don't think I could've done much more, but I know I couldn't of done that much a few weeks ago.

The program is starting to reap rewards, which will keep me motivated to carry on.

Lastly a thanks to Iain, who is putting time and effort into this program and always seeks feed back, so he can adjust the program accordingly.

I have had a good rest day, although they go quickly, back on it tomorrow, for who knows what :-)

Till next time

Craig