21/07/07
-C+J: 25x3+3/30x3+3/35x3+3/40x3+3/45x3+3/50x2+2/55x2+2/60x2+1
-Snatch: 25x2x2/30x2/35x2/40x2
Just a fun little session staying light (?)
-WOD:
Run 400m-200m-100m
21-15-9 Pull-ups
21-15-9 GHS
10:13

20/07/07
-Feeling a bit tired. Core bit tender; from FS? Only one in the gym, not good.
-WU – Pull-ups/Jerks/OHS
Week 4 Day 3
-C&J(70): 40x3/50x3/60x2/67.5x1/70xf.
No Jump. Hams feel fried, as does my core. Dropped back down to 60 but couldn’t even clean that.
-BS(110): 62.5x5/77.5x4/95x3/105x2/115xF
Took a big jump and tried 115 but failed miserably. Can I chalk this day up to being just “one of those day’s?”
Weighted in at 75kg, up 2kg in the last 4 weeks but with little gains. Disappointed and not feeling that great right now. Keep eating and lifting? I guess so…perhaps I’m over shooting myself and need to realize that it’s going to come really really slow and that I’ll probably also have some steps backwards along the way…
-Core: 3R – 10 GHS/10 LHS/5 Kneeling Evil Wheels

19/07/07
off
-Fast 22h

18/07/07
-Feeling a bit heavy. Ate lots preWO to make up for day before fast
-WU – 5R – 5 Pull-ups/5OHS
Week 4 Day 2
-SQ.SN(45): 25x3/30x3/37.5x3/42.5x2/45x1/47.5x1/50xF
Alright, made some progress. 47.5 went up easy but I psyched myself out on the 50 and failed miserably. I keep psyching myself out and not hitting what I probably could.
-Dr.SN(50): Failed and crashed on 55 but gave it another shot and worked up to 60.
-FS (100): 105x1. Pretty good, ugly form and I just about crumpled but I did it.

17/07/07
-Climbing
-Fast 24h to post climb

16/07/07
-Feeling a bit down/fatigued. 2 final exams before this WO so my head was a bit off.
-WU – 5R – 5 Pull-ups/5Push-ups/5 OHS
Week 4 Day 1
-JK(70): managed 75x1 but with a press out; same with 72.5. No new PR
-GM: 5x5 up to 90
-BS(110): 90x3x3
-BP(75): new PR at 77.5

15/07/07
-Fast 19h

14/07/07
-Climbing

13/07/07
-Feeling pretty good
-WU – Pull-ups/OHS
Week 3 Day 3 – 55 min
-P.Pr (57.5): 22.5x5/30x5/35x5/42.5x5/45x5
-P.JK (62.5): 32.5x3/37.5x3/45x3/47.5x3/50x3
-GM (90): 45x5/55x5/65x5/72.5x5-BS (110): 55x5/72.5x3/82.5x3/95x3/105x3
-Core: 5R - 1 Standing Evil Wheel/4 Kneeling Evil Wheel

-PM Climbing

12/07/07
-WOD: 3 Rounds:
Run 100m
50 Sit-ups
Run 100m
10 Ring Rips
10:20
-Fast 22h to post WOD

11/07/07
-Bit Sluggish
-WU: 5R – 5 Pull-ups/5Push-ups/5 OHS
Week 3 Day 2 - 1h 20 min
-CL.PL (70): 35x4/42.5x3/50x3
-FS(100): 50x5/60x5/70x3/75x3/80x3
-SQ.CL (70): 35x3/42.5x2/50x2/52.5x2x2/57.5x2x2/60x2
-BS (110): 55x6/67.5x6/77.5x4/90x4/95x4/100x4x2
-BN.PR (42.5): 22.5x5/27.5x5/30x5/32.5x2
-Core: 15-12-9-6-3: GHS/30sec Swiss Ball Stability

10/07/07
-Climbing
-Fast: 23h to post climb

09/07/07
-Lethargic as shit. Felt good after WU though.
-WU: 5R – 5 Pull-ups/5Push-ups/5 OHS
Week 3 Day 1 – 1h 20 min
-SN.PL (50): 25x3/30x3/35x3
-DR.SN (50):25x3/30x3/35x3/37.5x2/40x2
-SQ.Sn X HG (45): 22.5x3x2/27.5x3x2/32.5x2x2/45x2x2/37.5x2
-JK (70): 35x4/42.5x4/50x3/57.5x3/60x3
-FS (100): 50x4/65x4/75x4/80x4/85x3

06/07/07
-Feeling Great. Feeling really good lately.
-JK (70): 35x3/42.5x3/50x3/57.5x3/60x2/65x1x2/65x2x2/65x1x2
Didn’t hit required weight as per program but a lot closer than previous
-GM (90): 45x5/55x5/65x5/72.5x5/82.5x5
-BS (110): 55x/72.5x5/82.5x5x2
-BP (75): 37.5x3/45x3/52.5x3/60x3/67.5x3

-PM Climbing

05/07/07
-Climbing
-Fast: 23h to post climb