4:30 PM

Warmup with 16kg KB

Workout (via CFE via CFFB)

3 Power cleans @ 50 kg (Rx: 84 kg)
3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
AMRAP in 15 min

Rounds = 2.75

Extras

1:00 Supine ring plank
1:00 (total) Ring support
1:00 (total) Prone ring plank (FLR)

10 Blind deadlifts @ 50 kg, 2 sec pause at top
10 Steps 1H overhead lunge @ 16kg (5 steps es)
10 1H overhead squats @ 20kg (empty barbell, 5 es)

Notes

Doing the pull-ups on the rings made this tougher, but all in all it’s a good one. Push-ups are still the brake, but getting stronger. :) I made a point of not being particularly careful with pacing, staying just shy of failure.

The gymnastic extras were really just the product of curiosity, a really nice afternoon and a set of rings hanging from a leafy fig tree, but they’re (always) a reminder that these things are really worth doing too. There’s a lot to be said for “playing”.

Food

• 3 scrambled eggs, macadamia nuts, butter-sauteed silverbeet, carrot
• Apple, macadamia nuts
• Grilled eggplant w ham, sardines & cheese
• Tea
• 1 TimTam
• Apple
• Roast lamb, veggies & olive oil
• Small piece of Fee’s butterscotch pudding w cream
• Cottage cheese w macadamia nuts
• Tea
• Hot cocoa