22/06/08
78.0kg (PM)
DROM
-Hand Stand work
4 rounds: 45 sec up / 60 sec rest
-Hang Power Cleans:
60x2x2
63x2x2
65x1x2
67.5x1 squat
65x1
-Back Squats: 103x5x3
-Ring Dips: 3 repsx5
-5 Rounds for time of:
10 KB Swings, 32kg
20 Ball Slams, 25lbs
7:22 Swings were "Russian Style"

20/06/08
-Off
-Fasting 15h

19/06/08
78.2kg (PM)
DROM
-Ab Roller Work:
Kneeling x8
Standing Incline 3rolls x6
Starting get good at these. Played around a bit more, dropping the incline and trying with straight standing roll-outs. Getting there...
-Back Squats: 102x2 / 103x5 / 104x5
Solid
-Bench Press: 71.5x4 / 70x5x2
Heavy
-2 Rounds for time:
20 Pull-ups
15 KTE
10 Push-ups
6:23
This was a gong show. Was suppose to be ring dips and 3 rounds but I could hardly do 2 ring dips, which makes sence as the bench presses were heavy. To top it off I just about cut the end of my finger off before this session and at this point had blood seaping through the bandages and dripping everywhere.