Hey DOMS
I know, i am using an empty bar now. What i didn't realise about hang cleans is that they're actually quite complex. Watching videos of them makes them seem really easy when in fact, they're difficult to master and easy to make a mess of. So, there are 2 lovely gents at my gym who are crossfit disciples and they have offered to teach me the technique from the bottom up, for which i am very grateful.
The first time i did OH squats, i almost fell backwards!! I was like wobbly, wobbly ..
Yeah, dont worry about the cleans. They're not as easy as some bastards make them look, lol.
I kinda got them but it was far less than poetry in motion
OH Squats though i am on board with!
Looking awesome in here, though. Those photos were great too, i wouldnt mind taking a trip up to Scotland. Im not too enamoured with travelling but my better half loves it, so i thought id ease myself in by going somewhere kinda similar to Wales
Any places you'd reccomend?
OH squats are brilliant - me likey
Thanks Gaz-holio
The photos were from the Lake District, not too far from you i imagine? Im sure there are gorgeous places to walk in Scotland, im told the Highlands are amazing, however you may (i) freeze to death or (ii) spend all your time soaked to the skin with rain or (iii) both 
You should be able to get a train up the West coast no problem, up to Dumfries or something, i hear that's pretty nice there too.
For me, Scotland's too far away now to go on a walking holiday unless im back home visiting my Mum and Dad, and then they're not really walkers, you know. I do recommend the Lakes though, it's fucking stunning!
Thursday 10th July - Chest & Abs
Decline DB Bench (30's) 8,7,7,6,4 my right shoulder properly switched off here and i dropped the DB on myself - sheesh
Flat BB Bench (80lb) 5,5,4,4,3
Flat DB Flys (22's) 5,5,5,5,4
Standing Calf Raises (150) 10,10,10,10
Hanging Knee Raises 15,15,15 PR!
Cable Side Bends (25lb) 8,8,7 s/s with
Bench V-ups 13,11,10
Cardio
Drills for Hang Cleans ~ 15 mins
15 mins X trainer @156-164bpm
10mins Xtrainer - Intervals @160-172bpm
Death.
Got a PR on the Hanging Knee Raises, they're slowly getting better. My grip is the main thing that is improving from those, so they're a great addition to my program at the moment.
things are looking up to par in here!! 
...anyone home??
