Saturday July 25th

Woke up with a bit of a headache, put it down to dehydration, drank 2 pints of water had an omlette with bacon grabbed a coffee and went to class.

Warm Up
1KM Jog
Air Squats
Squat Jumps
Downward dog kicks
External Rotation (2kg db)
Hollow hold

EMOM w 90sec rest


Minute 1: Heavy KB Swings 16kg
Minute 2: Weighted Sit Ups (+5kg) Max to failure (10, 9, 7, 8, 8,)

Headache prevailed despite thourough hydration. My external rotation droll getting better on LHS not as weak as it was TG!

Really pushed myself today. Added 5kgs to last weeks dl weight as opposed to prescriped 2.5kgs. Thought about the Q’s Conor gave me after Ed Coan and focused on tightening up everything. Felt strong enough today. Stuck to the 5 rep range though.

Had the 12kg kb on standby because i wasnt sure about the 16…just managed it but it was huge effort.

Did a little foam rolling, needs more work, knees killing me these days from tight everything.
Going to take some painkillers, shower and enjoy a family dinner later.

Will do a dip in seapoint tomorrow. Cant face it right now.


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