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[kierandouglasjones-blog]

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📽 A little more footage from the final part of Monday's session testing out @unit_programming Nice little metcon to finish what was a pretty sweaty session --- 24-17-10 of: calorie row dumbell snatch This one was a really nice metcon, the movements paired up really well meaning you could really keep moving pretty quickly on both the rower and the snatches 💪💪 --- Finished up in 5:29, so just a shade under five and a half minutes. Perhaps may have been able to go a little quicker, but was unsure how hard to push the rower, so that I had enough to move through the snatches quickly!👊 --- Definitely looking forward to powering through a couple more days of the programming this week, and cannot wait to see how things are when the whole thing is released towards the end of September! 📈🤘👊 --- 🌐 youtube.com/kierandouglasjones 📽 --- #crossfitlife #crossfitlifestyle #crossfitter #crossfituk #cfuk #crossfit #entrepreneur #vlogger #comment #fortem #poweredbyfortem #training #youtubechannel #WOD #crossfitwod #metcon #rowing #rowingwod #concept2 #dumbellsnatch #snatch #vlog #video #fortemfamily #fortemtraining

[kierandouglasjones-blog]

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Yesterdays session kicked off with some solid front squats at 100 and 105 for 6 weeks. These felt real solid and definitely felt hugely improved with a slightly adjusted stance; Moving my feet a touch wider and straightening the foot.💪🙌 --- Then into another solid bit of lifting. 3 push press + 1 strict press + 1 split jerk complex at 62.5kg for 4 sets. Felt real solid moving through these and super happy with the improvement in my OH game!👌💪 --- Finished off the session with a tasty 10 rounds metcon of: 9 double unders 6 push jerks at 50kg 3 burpees over bar Finished up in just over seven minutes at 7:10.😥 --- Pretty happy with the time. Felt real good getting through almost all rounds unbroken, apart from rounds 5 and 6 of the double unders! But managed to get it back under control to finish off the final rounds unbroken.👊 --- 🌐 youtube.com/kierandouglasjones 📽 --- #crossfit #crossfitbox #entrepreneur #entrepreneurlife #vlogger #vloglife #crossfitlife #crossfitlifestyle #crossfitter #crossfituk #crossfitcommunity #crossfitcomp #competition #crossfitcompetition #youtubechannel #WOD #crossfitwod #weightlifting #olympicliftng #frontsquat #pushjerk #strictpress #splitjerk #doubleunders #burpees #fortemfamily #fortemtraining #extremebean (at Kieran Douglas Jones)

[kierandouglasjones-blog]

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Early start on Tuesday to get the first session done ahead of a little travel, and definitely remembered why I don't often train early morning in the garage gym. It was freezing and took a good 30 minutes to warm up!❄☃ --- Got things going with split jerk triples at 80kg. Felt pretty solid in what I feel is definitely still a weakness for me, but I do feel I have and am making really big improvement in my OH game!💪🙌 --- Then into a 5RM strict press, getting to 60kg, 65 was not quite there, stuck on the third rep. 62.5 probably would have been a more sensible jump but I felt I did have it in the shoulders.💪😥 --- Then a nice superset of hand release push ups and dumbell rows to get the chest and lats firing before finishing off with a pretty solid EMOM --- 12 minute EMOM 1st - 10 dball cleans at 50kg 2nd - 10 burpees over dball 3rd - 30s hollow hold --- 🌐 youtube.com/kierandouglasjones 📽 --- #crossfit #crossfitbox #entrepreneur #entrepreneurlife #vlogger #vloglife #crossfitlife #crossfitlifestyle #crossfitter #crossfituk #crossfitcommunity #youtubechannel #WOD #crossfitwod #weightlifting #jerk #splitjerk #strictpress #cleanandjerk #olympiclifting #metcon #burpees #dball #emom #fortemfamily #fortemtraining #extremebean (at Kieran Douglas Jones)

[kierandouglasjones-blog]

📷 Patience is most definitely a virtue, and needs to be deployed way more often. Any "overnight success" is always preceded by years of hard work that you don't see. Years of hard work, consistency, and patience... 🤘 --- Pretty tough start to this weeks training. Opened yesterdays session with snatch singles, but didn't even manage to get over 72.5, things just didn't come together. Then much of the same for clean singles, not getting above 95kg.😩😴 --- Both super disappointing lifts, but they'll sure be substancially better when I come back to singles either later this week, or next week. But it wasn't all bad, managed to hammer through a nice metcon to finish on a positive.🙌👊 --- 12-9-6-9-12 Cal row Hang power cleans at 40kg Finished this one in 5:54, which I was very happy with. But even more so than the time, I was super happy at not having to rest in transitions and being able to get off the rower and straight onto the bar, and the same from the bar back to the rower.👊💪 --- Video of Mondays session will be coming tomorrow so make sure to come back to check that out! Also, got another Wednesday Conditioning Club session lined up for tomorrow evening. Video of that will be posted on Thursday/Friday📽📷 --- @fortem.training @christopherbonwell @unit_programming @extremebeanco --- 🌐 youtube.com/kierandouglasjones 📽 --- #crossfit #crossfitbox #entrepreneur #vlogger #comment #crossfitlife #crossfitlifestyle #crossfitter #crossfituk #cfuk #crossfitcommunity #fortem #poweredbyfortem #training #youtubechannel #WOD #fitness #fitspo #motivation #crossfitwod #beachworkout #beach #fortemfamily #fortemtraining #extremebean

[fortemtraining-blog]

"Be the one to make the difference" Dare to do things differently ••• Shop now at www.fortemtraining.com Link in Bio. ••• #cfuk #crossfitwod #wod #training #crossfituk #crossfit #crossfitter #crossfitlifestyle #crossfitlife #fitness #boxlifestyle #fit #fitspo #crossfitcommunity #crossfitfamily #motivation #crossfittraining #athlete #crossfitcomp #crossfitcompetition #weightlifting #olympiclifting #clean #cleanandjerk #fortem #fortemfamily #fortemtraining

[kierandouglasjones-blog]

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Power Snatch PR! Smashed through some power snatches in yesterdays session. Something I haven't gone heavy with for a while and hammered a new PR, at 82.5kg 🔥🤘 --- Worked up to 75kg in doubles, then into singles. Super happy with how well they went! Felt really strong from the floor, and surprisingly strong overhead which is very often a weakness.👊👊 --- Plenty more to come, but a rather substantial step in the right direction. So really looking forward to getting into another big few sessions of @unit_programming next week! --- 🌐 youtube.com/kierandouglasjones 🌐 --- #crossfitlife #crossfitlifestyle #crossfitter #crossfituk #crossfit #entrepreneur #vlogger #comment #fortem #cfuk #poweredbyfortem #training #youtubechannel #WOD #crossfitwod #workout #snatch #powersnatch #pr #weightlifting #olympiclifting #crossfitworkout #vlog #fortemfamily #fortemtraining

[kierandouglasjones-blog]

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📽 Here is the rest of Tuesday's workout, which came about after the clean complex you saw yesterday! 🤘 The second part of the workout, 5x5 back squats at 112.5. Felt super, super strong, moved really well through all 5 sets, so I am super happy how they went. Especially with making huge progress in being way more comfortable through the movement👊💪 --- Then to finish off the workout. 25 cal assault bike for time.😥😥 --- This was absolutely brutal! Really good fun and definitely awesome test of your power endurance. It was only programmed once, but I actually did it twice because I felt like I didn't hit it hard enough the first time around 🙌💪 --- Finishing in 50 seconds felt quick until I went the second time and hit 46 seconds. Whether that was because I had a target to chase I'm not sure, but the second time definitely left me feeling a whole lot worse! --- Vlog 55 is now live on my YouTube channel, so head across and check it out when you get a chance. Like I've mentioned in the past few posts and on the channel. I'm really working hard to up the quality and frequency of vlogs over the coming weeks and months, as well as stepping up my editing game! 🌐 youtube.com/kierandouglasjones 📽 --- @unit_programming @assaultairbike --- #crossfitlife #crossfitlifestyle #crossfitter #crossfituk #cfuk #crossfit #entrepreneur #vlogger #comment #fortem #poweredbyfortem #training #youtubechannel #WOD #crossfitwod #squat #assaultbike #airassaulbike #backsquat #weightlifting #olympiclifting #coffeelife #vlog #video #fortemfamily #fortemtraining #unitprogramming

[kierandouglasjones-blog]

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// WOD WEDNESDAY // It's back. Another WOD Wednesday 📽 This week is a pretty nasty and local fatigue inducing couplet with just a little something added each round. Enjoy🤘🔥 --- 21-15-9 push ups rings dips *50 double unders each round --- This one is gonn'a hurt. Especially is you push hard on the ring dips. Break them up, keep the rest time short and don't blow out your triceps, chest and shoulders!🙌👊 --- 🌐 youtube.com/kierandouglasjones 📽 --- #wod #wednesday #crossfitlife #crossfitlifestyle #crossfitter #crossfituk #cfuk #crossfit #entrepreneur #vlogger #comment #fortem #poweredbyfortem #training #youtubechannel #crossfitwod #gymnastics #pushup #ringdips #doubleunders #crossfitgymnastics #crossfitworkout #vlog #video #fortemfamily #fortemtraining #programming #extremebean