A big, huge, Massive, GINORMOUS Penblwydd Hapus to The Lord!! Jimi, you make my mornings when crushing yourself under a "heavy" snatch looking like Smeagle; desperately trying to get to #thegames through your secret squirrel program. Stick at is brother, it's going to happen! You wander on over between sets to keep me going with freshly brewed coffee; what a legend! 

I F**KING love you, and hope you had a wicked day with that hot assed wife and beautiful family of yours!

Now that the fun is all over, PLEASE come and educate your son of why he should NOT listen to Nickelback and NOT repeatedly drop his keys in the bush! 

CrossFit Cardiff WoD

Within 9mins perform:

11 Power Cleans (50/35kg)
1 Bar Muscle Ups
9 Power Cleans (60/45kg)
3 Bar Muscle Ups
7 Power Cleans (70/50kg)
5 Bar Muscle Ups
5 Power Cleans (80/60kg)
7 Bar Muscle Ups
3 Power Cleans (90/65kg)
9 Bar Muscle Ups
Max rep power cleans (100/70kg)

Please post reps to the whiteboard...

Accessory Program

Two weeks remain on the accessory program and lunging program. Meaning that in two weeks we shall re-test back squat. Following that, we shall keeping the accessory program going but, shifting gears to pressing and squatting. 
Get after it team. 

4 x 6 eccentric pull ups (1s up/5s down - use band if required)

Superset between Set 1 and 2:
15 Single leg deadlift reaches - per leg (5 per direction)
30 Wall Toe taps per leg - heels stay down
10 Hip Extensions
10 Russian Lunges per leg - toe stays down
5 Wall Squats (tempo is 5-2-1. 5s decent, 2s pause, 1s ascent). There are "only” 5, therefore the goal is to keep reps unbroken. The only place you should stop is at the bottom position for the static hold. 

Superset between Set 2 and 3:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
5 Glute Hamstring Raise - band assisted
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
10 DB Overhead squats (make these LIGHT, they hurt). FILM

Superset between Set 3 and 4:
15 Single leg deadlift reaches - per leg (5 per direction)
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
10 Hip Extensions
10 Bottom to bottom squats with hands twisting to the sky (stand to full extension each rep, alternating arms. 10 each side)

Superset following set 4:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
5 Glute Hamstring Raise - band assisted
15 PVC pipe shoulder pass throughs (narrowing grip every 5 reps)
10 DB Overhead squats (make these LIGHT, they hurt).

2 Rounds not for time, but for form of:
3 Kip Swings, 3 Kips, 9 Kipping pull ups (banded pull ups if required)
20 Air Squats (the goal is to perform these reps slowly and as if you are doing them in front of a wall. You should be able to achieve a very similar feeling stood away). 
10 GHD Back Extensions

Rest as needed between rounds, ensuring that quality of movement can be maintained