10/23/06
Tallebudgera Community Center, Currumbin Gold Coast QSL
Five rounds for time of:
60kg Deadlift, 15 reps
Row 500m
15 GHD Sit-ups
Time 19:32
1:49.8 @ 29
1:53.6 @ 27
1:57.2 @ 25
Ran the last two rounds because some old lady stole my rower. Weighted in at 72kg on their scale, ouch; too much eating with my family and I don't imagine going to Thailand is going to help. I thought the rows felt a bit heavy but my numbers were up there regardless of the lay off from them.
Did this one at a community center that I bumped into while my family was sitting on the beach and what a treat working out there was. I have never seen such a beautiful set of Olympic bumper plates in all my years training and to top it off the platforms they had set up along with the pillars they had were near tear jerking. They also had a GHD bench, rowers and a full gymnasium connected to it. The place was pimped right out, except for one small thing; no pull-up bar. Sad, really sad.
Bridges 6 x 30 sec holds - getting better and better at these
BP x 5 - 50/50/52.5/55/57.5
Evil Wheel fun
"A thing of Beauty"

10/22/06
Boonooroo Park, Carrara, Gold Coast QSL
Jump Rope warm-up
For time:
Run 400 meters
21 L-Pull-ups
21 Handstand push-ups
Run 400 meters
15 L-Pull-ups
15 Handstand push-ups
Run 400 meters
9 L-Pull-ups
9 Handstand push-ups
Time 19:20
HSPU done against a tree as best to my ability; aka a bit sad. Runs were approximate.
Core Day 2
Ring Standing Jackknife 5/4/3/2/1/2/3/4/5
1-arm JS pulls 5 x 15
Clapping push-ups 7/ 4 x 5
Glute Ham Raises 5 x 5 - assisted

10/21/06
Boonooroo Park, Carrara, Gold Coast QSL
Jump Rope warm up
Front Squats 7 x 3
subbed with Pistols 7 x 5 each leg
Core Day 1
L-sit 15/15/13/15/15/10
Bridges 15/20 x 5
Jumping Muscle-ups 8 x 1
10 Double Unders

10/19/06
Boonooroo Park, Carrara, Gold Coast QSL
"Elizabeth"
JumpStretch SDHP 42-30-18
Ring Dips 21-15-9
Time 8:34
Subbed the cleans with JumpStretch SDHP with double reps, which was an alright sub but not the best. I made a new set of rings that I got from the place I had workout at the day before and man are they rad; easy on the hands, hard on the body. Dips on them are way harder than regular dips.
Core Day 2
Explosive step-ups 4 x 20 alt legs
JumpStretch work

10/18/06
Gold Coast QSL
Weighted Pull-ups 10 x 1
10/14.5/20/20/22*24.5/30/28.5/28.5/29.5/28.5/28.5
Used a dumbbell between my feet with an underhand grip, don't know how much the bar weighed but think it added a bit to the overall kg. Did this one at some friends of my parents place with the old weight set and kiddy pull-up bar they had. Do what you can, where you can.
5 rounds of L-sit & bridges - 15 sec holds
Pistols 3 x 5
Diamond Push-ups 3 x 2/5 x 3
MP 5 x 5 - 30/30/32/34.5/34.5 - minus bar weight
Cleans - 5 x 3 - 40 - minus bar weight