18/06/07
-Feel: Like shit. Have had cob-webs in my head all day. Slept well but feel tired. Shoulders beat. Too many handstands.
Week 4 Day 1
-PW.SNxHG (45): 22.5x5/30x5/35x3/35x2x3
-SQ.SN (45): 22.5x3/27.5x3/32.5x3/37.5x2/40x1/45x1
-P.Jk (60): 30x3/37.5x3/42.5x3/50x1/55x1/60x1/62.5x1
-FS (90): 60x3/72.5x3/82.5x2/87.5x1/90x1/95x1/100x1
The end of the four weeks and de-load day where I get to test my new max. Too bad i felt like absolute shit walking in and it showed. I had no jump. I feel really cheated. not so much because of my own effort but because I feel my coach based my numbers higher than I could lift in the snatch and the Push Jerk so I'm sitting here thinking I didn't make progress when I couldn't hit 40 before and now I managed 45 but couldn't get 47.5. Same with the Push jerk. I don't remember hitting 60 but that's what everything was based off. Meanwhile the front squats I didn't go has heavy as I could and it makes the gain there seem huge. I under-estimate myself and I think my coach over-estimated me and I suppose that's what good coaches do...

17/06/07
-Feel: Fasting. Slept well.
-Skills: Tusk-Sits 0:45. Handstand work. Pistols 5x3
-Strength: Ring Dips 5x3
-Core: 5 Glute Ham Press/Plank 60sec
-WOD: 7 rounds of:
7 Pull-ups
7 Push-ups
7 Sit-ups
7 Squats
6:23

16/06/07
-Feel: Good
-Skills: Tusk-Sits 6 x 0:30. Handstand work
-Strength: W Pull-ups 3x15/15/20/25/35 35 felt good
-Core: 3 rounds - 9LHS/5HLR
-WOD: 75 Swings, 55lbs 5:48 bit heavy. go 25%BW next time

15/06/07
-Feel: Good. Well Rested
Week 3 Day 3
-P.Pr (57.5): 22.5x5/30x5/35x5/42.5x5/45x5
-P.Jk (60): 30x3/37.5x3/42.5x3/45x3/50x3 Felt good. Look-up
-GM (90): 45x5/55x5/65x5/72.5x5
-BS (110): 55x5/72.5x3/82.5x3/95x3/105x3
Session Length = 1h 5 min

13/06/07
-Feel: Sore and Tired. Day's before WOD left a mark.
Week 3 Day 2
-CL.PL (70): 35x4/42.5x3/50x3
-FS (90): 45x5/55x5/65x5/67.5x3/72.5x3
-SQ.CL (70): 35x3/42.5x2/50x2/52.5x2x2/57.5x2x2/60x2 Catch the bar as high as I can & then go down
-BS (110): 55x6/67.5x6/77.5x4/90x4/95x4/100x4x2 Heavy. Charlie helped me on last 2 reps but less rest between reps this time round.
-B.N.Pr (40): 20x5/25x5/27.5x5/30x5
Session Length = 1h 30 min

12/06/07
-Feel: Fasting. Good. Cold.
-Skills: Tuck-Sits 5 x 0:30. handstand work. Pistols 3x5
-Core: 5 KEW/5LHS/Plank 0:45
-WOD: 5 Rounds:
8 Pull-ups
12 Push-ups
16 Sit-ups
20 Squats
8:16
Rocked on the pull-ups. Really felt the kip.

11/06/07
-Feel: Good and well rested. 2 days off prior and lots of sleep.
Week 3 Day 1
-SN.PL (50): 25x5/30x5/35x5
-DR.SN (50): 25x3/30x3/35x3/37.5x2/40x2
-SQ.SNxHG (45): 22.5x3x2/27.5x3x2/32.5x2x2/35x2x2/37.5x2
-JK (70): 35x4/42.5x4/50x3/57.5x3/60x3 Time the landing and exploded! Solid work, managed weight required this time around. Last time I couldn't.
-FS (90): 45x4/60x4/67.5x4/72.5x4/77.5x3
Session Length = 1h 20min

08/06/07
-Feel: Tired. Shoulders sore and tender. Starting to feel a bit overworked.
Week 2 Day 3
-JK (70): 35x3/42.5x3/50x3/57.5x3/60x2/60x1/55x2/57.5x2. blah. Shoulders beat to shit. Should have hit 67.5x2x4 but nowhere close.
-GM (90): 45x5/55x5/65x5/72.5x5/82.5x3 2 reps short on last set. back was too rounded.
-BS (110): 55x/72.5x5/82.5x5x2 Starting to feel it.
-BP (70): 35x3/42.5x3/50x3/57.5x3/60x3 Solid

07/06/07
-Feel: Fasting. Late WOD. Feeling a bit stretched. Short Session
-Skills: Tuck-Sits 4 x 0:30
-Core: 3 Rounds - 10HR/10LHS/10 Sit-ups Solid core WOD
-WOD: 21-15-9 of: OHS, 65lbs/L Pull-ups 7:15 L Pull ups were more like Tuck pull-ups. Core destroyed. OHS unbroken.

06/06/07
-Feel: Good. A bit fearful walking into this one. Looked heavy and hard.
Week 2 Day 2
-C&J (70): 35x2+2/42.5x2+2/47.5x2+2/50x2+2/52.5x2+2/(57.5x2+2)x5 Solid work. Need to work on jerks but managed a weight that I had problems with earlier
-BS (110): 55x3/67.5x3/77.5x3/90x3/95x2/100x2/105x2x4 Solid
-B.N.Pr (40): 20x5/25x5/30x5/32.5x5/35x5

05/06/07
-Feel: Fasting. Feel good. Strong but not powerful.
-Skills: Tuck-Sit 3 x 0:30. Pistols 5x3. Ring Dips 3x5
-Core: 3rounds - 5 KEW/7 Band Twists/9 Hallow Rocks
-WOD: 10 Rounds - 7 DL, 135lbs/7 Push-ups 5:32

04/06/07
-Feel: Awesome
Week 2 Day 1
-PW.SNxHG (45): 22.5x5/30x5/35x3x3
-SQ.SN (45): 22.5x3/27.5x3/32.5x3/35x2/37.5x2/40x2
-P.Jk (60): 30x3/37.5x3/42.5x3/50x2/52.5x2/55x2
-FS (90): 45x4/60x4/72.5x3/82.5x3/87.5x3

03/06/07
-Feel: Fasting. Light and powerful. Well rested
-Skills: Jerks. Tuck-Sits 2 x 0:30. K-Evil Wheel 3x5
-Core: 3 rounds - 10HLR/10LHS/10HR
-WOD: 21-18-15-12-9-6-3 of Swings, 40lbs/Pull-ups 9:15
Swings unbroken but pull-ups just sucked.

02/06/07
-Climbing

01/06/07
-Feel: Good & rested & fresh
Week 1 Day 3
-P.Pr (57.5): 22.5x5/30x5/35x5/42.5x5/45x5
-P.Jk (60): 30x3/37.5x3/42.5x3/45x3/50x3
-GM (90): 45x5/55x5/65x5/72.5x5
-BS (110): 55x5/72.5x3/82.5x3/95x3/105x3 Hell yeah, had Larry and Charlie yelling at me on this one. Hard and Heavy.

30/05/07
-Feel: Good
Week 1 Day 2
-CL.PL (70): 35x4/42.5x3/50x3
-FS (90): 45x5/55x5/65x5/67.5x3/72.5x3
-SQ.CL (70): 35x3/42.5x2/50x2/52.5x2x2/57.5x2x2/60x2 Failed on 2nd rep but hit it 3rd try.
-BS (110) 55x6/67.5x6/77.5x4/90x4/95x4/100x4x2 Hard and Heavy. Long rests between reps, last set
-B.N.Pr (40): 20x5/25x5/27.5x5/30x5
Session Length = 1h 5 min