Back in the gym

Had a rest day on Wed as a project manager at work very rudely arranged a meeting during lunchtime so I had to skip my pilates class.

Got out to Ratho in the evening and completed 4 sets of 3 by 3's - felt pretty good and in control. Achieved correct levels of pump.

Highlight of the night was Rosco nailing his first 7A - Yellow route left of turtle shell - great effort!! He's well pleased. So is 'Coach Gordon'.

So got into the gym this morning for lots of assisted pull ups - fast up - slow down
Followed by frenchies - real fun
Hanging knee raises to failure.

At lunchtime got a 5k run in 30 mins followed by lots of stretching.

Tonight more pull ups at home on the fingerboard followed by a power endurance circuit of hand moves and finally 3 sets of repeaters (nine 10 sec hangs in each)

Friday is a rest day.