08/22/06
Cook & Philip Aquatic Center
BW 69.5kg
3 rounds for time:
1000m row
20 pull-ups
30 box jumps
Time 21:21
R1 3:56.9@25 10/5/5 square pull-up bar
R2 4:00.8@24 10/10 reg pull-up bar
R3 4:06.7@23 7/6/6/1 reg pull-up bar
Bench Press 5x5
50/55/60/60/62.5
Back Squat
60-3/70-2x2/75-2x2

08/20/06
Cook & Philip Aquatic Center
BW 70kg
250m row = 0:55.8@29
500m row = 1:59.0@19
1000m row = 4:08.4@19
1500m row = 6:27.1@19
For time:
40kg squat cleans, 21 reps
42 back ext.
40kg squat cleans, 15 reps
30 back ext.
40kg squat cleans, 9 reps
18 back ext.
Time 8:36 w/40kg squat clean, 42 - 20kg good mornings, 30 back ext & 18 back ext.

08/19/06
Cook & Philip Aquatic Center
BW 69kg
2000m row = 8:24.9@18
1000m row = 4:02.4@24
500m row = 1:53.7@24
Military Press 7x3
30-3/40-3/40-3/45-3x3/50-1
Back Squat 5x5
50/60/70/75/80
Deadlift 5x5
80/90/100/110/120

08/18/06
Regis Tower Gym, Sydney NSW
34 laps/500m = 23:00
Cook & Philip Aquatic Center
BW 72kg
500m rows – 1 min rest
2:07.4@21/2:02.1@21/1:59.0@22/1:58.7@22
For time:
50 Wall Ball shots
50 L Pull-ups
35 Wall Ball shots
35 L Pull-ups
20 Wall Ball shots
20 L Pull-ups
Time 17:04 w/6kg ball
C&J 40-3/50-3/55-3/60-1/60-1