30-Dec WOD

WU: 3 Rounds of - 10x Squats 10x PU w/H 10x Back Raise 8x Sliders HFS Stretch: Back, Ham, Glutes & Shoulders SWOD: Shoulder Press 3x5 (52.5kg-55kg-57.5kg) Power Clean 3-3-3-3-3 (50kg-55kg-60kg-62.5kg-65kg) Deadlift 3x5 (110kg-120kg-130kg) WOD: 5 Rounds of - 1x Power Clean 2x Hang Power Clean 3x Front Squat 2x Push Press Stretch: Back, Ham, Glutes & Shoulders 

28-Dec Afternoon Stroll

Took jake on a merry stroll today, was a little cold so he was well wrapped up warm.

Left the apartment at 2.20pm and got to DTC about 3.10pm, said an hello to the wife, pottered around some shops and then hit the streets again. Ended up at home about 4.45pm.

Ended up covering 7.4k.

Xmas Break....

So the xmas break is uppon us and its a time for family and trying not to pack on the old pounds.

My freebee 12 days of xmas pass for Westwood is over shortly so decisons on sports/goals for the new year are on my mind.......

Jake will be swimming in January so we will be attending Medowbrook close to Dundrum on saturdays for a bit and see how he gets on.

Merry Xmas to all!

23-Dec WOD

WU:
10x Squat
10x 12kg American KB Swing
10x PU
10x Back Raise
10x Wall Sliders

Stretch:
HFS, Ham, Glutes, Lower Back

Mob:
Foam Roll Back/Shoulder

SWOD:
Squat 3x5 (80kg-85kg-90kg)

Bench 3x5 (72.5kg-75kg-80kg)

WOD:
5 Min AMRAP -
3x Chin Ups
5x Barbell Rows
5x Right Arm 20kg KB Swing
5x Left Arm 20kg KB Swing
Rounds: Finished CU of round 6.

Comments:
Mini wod again tofay and I burnt out at it. The Rows were a killer in the end!

21-Dec WOD

WU:
3 Rounds of -
10x Goblet Squat 16kg KB
10x 16kg KB Swing
10x Scap PU
10x Back Raise

Stretch:
Back, Hamstrings and glutes

SWOD:
Shoulder Press 3x5 (50kg-55kg-60kg)

Power Clean 5x3 (40kg-50kg-60kg-60kg-60kg)

WOD:
5min AMRAP
3x Chin Ups
5x Push Ups
7x 20kg KB Swing
Rounds: 8 complete

Stretch:
Back, Hamstrings and glutes

Comments:
Fecking hell that mini WOD was tough. First 60kg clean was on the wobbly side, but last two were decent. Last rep of the fifth set was tough and steped out a little on the left side.

17-Dec SWOD

WU:

3 Rounds of -

10x 20kg KB Swing

10x Squat

10x PU w/H

10x Back Raise

8x Floor Sliders

HFS

Stretch:

Ham, Glutes, lower back & Shoulders

SWOD:

Deadlift 3x5 (100kg-110kg-120kg)

Bent Over Row 3x5 (50kg-50kg-50kg)

Bench Press 3x5 (70kg-75kg-77.5kg)

Comments:

Was a little stiff and tired today, lack of sleep! Just wanted to get up and do a 45min session, now WOD in there today.

16-Dec WOD

WU:
3 Rounds of -
10x 20kg KB Goblet Squat
10x 20kg KB Swing
10x Plank to PU
10x Back Raise
HFS

Stretch:
Ham, Glutes and Back.

SWOD:
Push Press 3x5 (50kg-55kg(4)-52.5kg)

Squat 3x5 (75kg-85kg-90kg)

WOD:
3 Rounds of -
8 Ring Dips
8 Ring Rows
8 One Arm 20kg KB Swing - Left
8 One Arm 20kg KB Swing - Right

Comments:
Decent session today, just keeping the cowebs off. Weight is under my PB in all, but need to build back up to it.

14-Dec WOD

WU:
3 Rounds of -
10x Squat
10x Plank /PU
10x Scap PU
10x Back Raise
8x Floor Sliders
HFS

Stretch:
Lower back, hamstrings, glutes and shoulders

SWOD
Power Clean 3-3-3-3-3 (40kg-50kg-60kg-50kg-40kg)

WOD:
Barbell Complex
5 Rounds of -
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press
Weight 40kg

EOW:

Bench Press 3x5 (60kg-70kg-75kg)

Comments:
First proper SWOD and WOD in a while, flexabilty was an effect. Stretch mid WOD round made things easier. Weigth was lower than normal, but then the joys!

4-Dec MSC1 Day 2

Day two brought a longer hike with some RAIN and SNOW!

Covered over 10k.

More info to follow here.......

3-Dec MSC1 Day 1

I signed up to do the Mountain Skill Training Course level one for the weekend.

Armed with full hiking/mountain gear headed off for the wicklow mountains.

Day 1 was about a 5-6k hike and learning about pacing and feature recognition and map reading.

Will add more info here again.....