27/10/08
BW 74.7kg / 164lbs
-Row 500m / 1 min rest
1:49.3
1:51.6
-Back Squats: 101x5x3
-Elizabeth / 21-15-9 of:
Cleans, 50kg
Bar Dips
9:56
-Deadhang Pull-ups: 7/7/5

24/10/08
BW 73.7kg / 163lbs
-Deadlifts: 135x4 arg / 135x5 solid with clean grip
-3 Rounds for time of:
21 Overhead Squats, 40kg
21 Knees to Elbow
Time 14:11
-3 round circuit of:
10 GHD Sit-ups w/ Russian Twist, 10kg
15 GHD Back ext, 10kg

22/10/08
BW 74kg / 164lbs
-Row 500m / 1 min rest:
1:46.6
1:52.2
-Bench Press: 63.5 x5x3
-With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Total: 14 rounds +14 pull-ups
-Windmills: 35lbsx5 / 36x5 / 37x5x2 / 40x5

20/10/08
74.5kg / 164lbs
-Row 500m =
-Back Squats: 100x5x3 Solid. Go 101.
-5 Rounds for time of:
5 Thrusters, 40kg
7 Hang Cleans, 40kg
10 SDHP, 40kg
Time: 13:35

18/10/08
165lbs / 75kg
1000m Row = 3:48.2
-Deadlifts: 125 x5x2 / 130 x5 clean grip
-7 Rounds for time of:
21 Push Presses, 30kg
21 Back Ext
17:01

16/10/08
75.6kg
-Row 500m/rest 1 min
1:50.6
1:48.8
-Bench Press: 60 x5/ 62.5 x5/ 63.5 x5
-For time:
10-8-6-4-2 Cleans, 60kg
50-40-30-20-10 GHD Sit-ups
16:48
-Windmills: 30lbs x5x2 / 35 x5
-DH Chin-ups: 11/8/6

14/10/08
74.8kg
-Row 1000m = 3:55.1
-Back Squats: 95kg x5x2 / 97.5 x5
-3 Rounds for time of:
Row 500m
21 DB Swings, 55lbs
12 Pull-ups
14:23
-Overhead Sit-ups:
15lbs x15x3
-Back Ext:
10kg x15x3

10/10/08
74.5kg
-Front Squats: 80x5 / 82.5 x5x2
-3 Rounds of:
Row 500m
30 GHD Sit-ups
15 Deadlifts, 100kg
19:00

08/10/08
73.5kg
-Row 500m/rest 1 min
1:49.5
1:49.0
-Shoulder Press: 45kg x5 / 45x4 / 40x5 / 42.5x5
-4 Rounds of:
21 Pull-ups
21 Burpess
14:45
-Turkish Sit-ups
20lbs x5
35x5
35x5
40x5

06/10/08
74.9kg
-Back Squats: 215x5 / 220x5x2
-21-15-9 of:
Cleans, 115lbs
Dips
10:52
-Overhead Sit-ups
15lbs BD’s x 10x3

03/10/08
73.5
DROM
-Bench Press: 135x5 / 140x5 / 135x5
-Weighted Pull-ups: 25lbs x 5x2 / 25lbs x 4
-For time:
21-15-9 Deadlifts, 225lbs
42-30-18 GHD Sit-ups
11:54

29/09/08
74.4kg
-Row 500m/rest 1 min
1:54.2
1:47.8
-Back Squats: 215x5 / 220x5x2
-4 Rounds for time of:
30 Wall Ball shots, 8kg
30 Pull-ups
16:49
-Ab Roller Work:
Kneeling 15x3

26/09/08
73kg
-Row 500m/rest 1 min
1:54.1
1:53.7
-3 Rounds of:
50 Squats
28 Dips
28 Pull-ups
10 Hang Cleans, 95lbs
18:39

24/09/08
73kg
DROM
-Shoulder Press: 100x5x2 / 100x4x2
-4 Rounds for time of:
Row 500m
20 Overhead Sit-ups, 15lbs BD’s
20 Box Jumps
19:07

22/09/08
73kg
-Row 500m/rest 1 min
1:52.9
1:51.1
-Back Squats: 210x5 / 215x5x2
-15 minutes for rounds of:
5 Pull-ups
10 Push-ups
15 Squats
Total 13 + 5 Pull-ups & 6 Push-ups
-Ab Roller Work:
Kneeling 15x3

19/09/08
73kg
-Row 500m = 1:51.6
-Deadlift: 285x5 / 285x3 / 275x5
-3 Rounds for time of:
Row 500m
21 Overhead Squats, 95lbs
19:44

17/09/08
73.5kg
-Row 500m/rest 1 min
1:52.2
1:51.3
-Bench Press: 145x5x4 / 150x3
-5 Rounds for time of:
20 Wall Ball shots, 8kg
20 Sit-ups
7:27

15/09/08
-Row 500m/rest 1 min
1:57.7
1:54.6
-Back Squats: 205x5x2 / 210x5
-21-18-15-12-9-6-3 of:
DB Swings, 50lbs
Pull-ups
11:46

11/09/08
75.5kg
DROM
-Back Squats: 185x5 / 195x5 / 205x5 /215x5x2
-Bench Press: 140x5x2 /145x5x2
-DH Pull-ups: 12/9/8

02/09/08
77.4kg
DROM
-Ab Roller Work:
Kneeling x15Standing Incline 3rolls x5
-Cleans: 60x3x2/62.5x3/65x5/67.5x3x3
-5 Rounds for time of:
10 1-arm KB Snatches, 17kg / arm
20 Cross-chops
30 Sit-ups
14:01