Water Bottle Burpees

No time to get to Fitness First before my flight so worked out at Charles ' pad instead.

Handstand Hold
30-30-30-30-30 seconds (total time taken 5:56)

WOD
10,9,8...3,2,1 burpees over waters bottles*
1,2,3...8,9,10 air squats
6:03

handstand

*2 x 5L water bottles placed next to one another in place of a barbell

Fitness First Bangkok

Worked out at the Pra Ram 9 branch.

Back Squat
60kg x 3 x 5 (one set every minute)

Deadlift
70kg x 1 x 10 (one rep every 30 seconds)

WOD
21-15-9
KBS (20kg - heaviest available)
Air squats
3:15

back_squat
deadlift

Vinyasa & Hatha Yoga

Morning Vinyasa yoga class (60mins) followed immediately by Hatha (60mins). I will miss these classes while I'm away next week!

Work finished really late,no time for CFSG. :(

vinyasa_yoga
hatha_yoga

Power Clean & Tabata

Coached am session.,then worked out due to work commitments - no time to train or assist with Fundamentals this evening.

Power Clean (heavy singles)
x 1 x 5

100# / 120#PR / 131#F / 125#PR / 131#PR / 120# x 1 x 3 (technique)

Blacked out on the first 120# of the final set,quite a nice feeling once you know you're ok haha.

WOD (G) (V)
Alternating Tabata
KBS 2/1.5 pood
Burpees

64 KBS + 47 burpees = 111 RX

power_clean
tabata

Asana / Prana / Med

Asana / Prana / Med yoga class (90mins). Left hip flexor feels inflamed again...hope it's not going to be like the other month.

asana_prana_med_yoga

Vinyasa & Hatha Yoga

Vinyasa yoga class (60mins) immediately followed with Hatha yoga (60mins).

vinyasa_yoga
hatha_yoga

Hang Snatch & Met Con

Rough day,bar felt heavy and movement messy from the start.

Hang Snatch
75% x 2 x 10
65# x 2 x 10

Can't bring myself to drop under 85#.

WOD
3 rounds for time (12mins cutoff)
25 wall ball 10/5kg
25 DUs
300m run

DNF 12:50rx

Didn't DNF as badly as I thought I would considering I suck at all these movements.

hang_snatch

Yoga & CFSG

Morning Vinyasa yoga class (60mins) immediately followed by Hatha yoga class (60mins). Tried the single arm balance pose again and managed it with a little more control this time round. Did it again at the box....practice practice practice.

Evening session at CFSG

Box Squats with Akshay
50% x 2 x 12 (supposedly based on last week's 1RM)
120# x 2 x 12

WOD
On the minute for 8 minutes
3 MU
3 STO 170/120#

DNF - 7 missed reps (SMU x 2,89#)

Penalty: for every missed rep,complete 1 round Of 5 KBS 2/1.5 pood and 5 burpees.
Completed 7 rounds with 1.5 pood. Did 10 burpees by accident for the first 4 rounds, idiot that I am.

Tried jumping muscle ups for the first time. Transition is fine, but I can't press myself up,especially after using so much energy to stabilise at the bottom of the transition. Thought it would be a technique problem but it turns out its a strength issue. Will work on transitions and ring dips-hopefully the two will meet in the middle sooner rather than later.

vinyasa_yoga
hatha_yoga
box_squat
MU_progressions

Eid Yoga

No school due to public holiday.

Hatha yoga class (60mins) followed by Yin yoga class (75mins). Managed to do Eka Hasta Bhujasana (Elephant's Trunk Pose) albeit rather untidily. Will get to try it again this week with Lina,yay!

hatha_yoga
yin_yoga

Strength, met con & Yoga

Coached am session. Head wasn't fully in the game,felt messy.

Tried to ease back it's some strength then Coach suggested the met con to help clear up my sinuses.

Back Squat
x 3 x 3
140# x 3 x 3

5 rounds
1 min on 1 min off
3 back squats 140#
amrap DUs

36/34/26/32/38

Total 15 back squats 166 DUs
Total weight lifted 3360#

Then Asana/Pranayama/Meditation yoga class (90mins). Nice binds today.

back_squat
asana_prana_med_yoga

Vinyasa Yoga

Morning Vinyasa yoga class (60mins). Very little sleep again last night.

vinyasa_yoga

Yoga Therapy & Hatha

Attended Yoga Therapy (75mins) followed by Hatha Yoga (60mins). First class helped release my back which has felt tight after the last few days of not much activity. Second class gave my hamstrings a good working. Prasarita Padottanasana - wide-legged forward bend: head on the mat with ease!

yoga_therapy
hatha_yoga

Vinyasa & Hatha Yoga

Sick. Down with flu and chest infection. Antibiotics for a week. Sulked at home in bed yesterday because I couldn't do my 1RM back squat. Boo.

Vinyasa yoga class (60mins) followed by Hatha (60mins). First class helped break the fever and second helped clear my sinuses. Did Arhda Chandra Chapasana-Sugarcane pose!

vinyasa_yoga
hatha_yoga

Asana,Pranayama & Meditation

Coached am session. Painful to watch.

Asana / Prana / Meditation yoga class (90mins).

Very little sleep last night. Worst in two weeks of poor quality sleep.

asana_prana_med_yoga

Dharma & Yin Yoga

First Dharma yoga class (90mins) followed by Yin yoga class (75mins).

Really enjoyed Dharma - pranayama exercises,followed by vinyasas/sun salutations,then poses of varying challenge levels then long meditation. Assisted head stand! Not sure to what extent my teacher was helping with the hold,will practise against a wall and see whether I can at least work on progressions. Great Yin class too,just what the hips ordered.

dharma_yoga
yin_yoga

Hatha Yoga,RI & CFSG

Lunchtime Hatha yoga class with Lina. Wheel pose feels so much more solid now. :)

_________________________________________________________________________________

Coached RI with Coach, U-Jin and Moses.

Hang Clean
x 2 x 10

Push Press
x 2 x 6

WOD
Alternating tabata
KBS
Tuck jumps (DU)

Names - Dom,Zhan,Steven,Sean
These boys are tiiiiight.
_________________________________________________________________________________


Evening session at CFSG

Hang Cleans with Justin
70% x 2 x 10

100# x 2 x 5
111# x 2 x 5

WOD
For time (12mins cutoff)

30,25,20,15 wall ball 5/10kg
AES
30 DUs
150m run

DNF - 4 rounds + 13 DUs (13:29)

hatha_yoga
hang_clean
RI

Vinyasa Yoga & CFSG

Morning Vinyasa yoga class (60mins). Theme: being pain free. Lots of shoulder work.

Evening at CFSG

Box Squats
60% x 2 x 10

100# x 2 x 5
120# x 2 x 5

WOD
On the minute for 10 minutes
1 thruster 190/130#
2 MU

100#, SMU - no missed reps

First time doing 100# thrusters...can't imagine stringing them together. Gotta get onto jumping MUs...

vinyasa_yoga
box_squat

Anusara Yoga

Still not feeling well since last Friday.

Coached am session.

Anusara yoga class (60mins). Lina's focus on alignment and her cues really help get into the asanas with greater ease and more confidence. Though I've done wheel many times before,this is the first time I felt truly solid and "open",and was able to stay there comfortably.

anusara_yoga

Asana / Pranayama / Meditation

Coached am session,PRs all round!

Got athletes to test their T spine flexibility,followed by a stretch on the foam roller in preparation for the 1 RM front squat. Added ankle mobility exercise after the stiff-legged deadlifts and shoulder W band drills after the lat stretch.

Asana / Prana / Med yoga class (90mins). Even more challenging than last week but felt good to get into some of the poses meditation was...interesting.

asana_prana_med_yoga

Vinyasa Yoga

Morning Vinyasa yoga class (60mins).

Morning yoga really sets me up for the rest of the day. :)

vinyasa_yoga

Hatha Yoga, Raffles & Meditation Workshop

Hatha 1 yoga class (60mins). Finally got to attend Lina's class bow she is back at Pure-amazing! Her cues and way of explaining the asanas is spot on, managed to do full pigeon pose and full wide forward bend with head on the mat for the first time,yay! Left hand/foot keeps twitching involuntarily during meditation...
_________________________________________________________________________________

Coached Raffles boys with Coach, Yang and U-Jin

Power clean
70% x 2 x 10

Front Squat
x 3 x 3

3 rounds of 3 mins on 1 min off
15 wall ball 10kg
15 burpees

*Sub - back strain injury
*Nick - tight wrists
*Yash - tight shoulder/last

**NAMES - Matthew,Nick,Yash,Nick (hair),T Ray,Jeremiah. I'll have learnt them all by the time we've finished the sessions(!)
_________________________________________________________________________________

Attended evening workshop with Yvonne - Full Moon Gong Meditation at Verita Advanced Wellness. Was a great experience - body felt numb with tingly extremities during the meditation and I could hear something hopping near my head...very intense.

Have heard that the prowlers were twice as painful and long to complete...it will only be worse for me when my time comes next month...

hatha_yoga
meditation
RI