31/07/09
BW 79kg (PM)
-Row:
250m w/1min rests X4
49.1 @32
1000m = 3:45.5 @26
-Bosu Push-ups
-Handstand/Evil Wheel Circuit
-Deadhang Pull-ups: 9/7/5

30/07/09
BW 79.7 (PM)
-Power Cleans: 80 x1 82.5 xF
-Snatch Grip Deadlifts: 60 x10 70 x10x3 75 x10
-TGU: 45 x5x3
-Plank: 20kg @60sec X3

28/07/09
BW 79.3 (PM)
-Row:
1000m = 3:45.2 @26
1000m = 3:43.7 @27
-Bosu Push-ups
-50 Pull-ups for time: 3:17
-Handstand/Evil Wheel circuit

27/07/09
BW 79.5kg (PM)
-Front Squats: 60 x10x6
-TGU: 50 x3x2 55 x3
-Plank: 20kg @30sec X3

24/07/09
BW 80kg (PM)
-Row 500m w/3min rests
1:44.3
1:44.6
1:43.6
-Bosu Ball Push-ups: 15/12/12/12/12
-Deadhang Chin Ups: 10/7/6
-Handstand Work
-Evil Wheel

23/07/09
BW 79.8kg (PM)
-Power Cleans: 75 x3x3 72.5 x3x2
-Deadlifts: 112.5 x5 127.5 x3 142.5 x3
-TGU: 50lbs x3x3
-Plank: 20kg @60 sec w/1min rests X3

21/07/09
BW 80kg (PM)
-Bench Press: 60 x5x3
Decided to not do BP anymore after this workout. My shoulder just doesn't feel right.
-Kipping Pull-ups: 20/20/12
-Bosu Ball Push-ups: 12/12/12/10/10
-Evil Wheel

20/07/09
BW 80.5kg (PM)
-Front Squats: 75 x5 85 x3 90 x6
-Row 500m w/3min rests
1:44.6
1:47.4
1:45.4
-TGU: 45lbs/50/55 x3
-Plank: 20kg @60sec X3

17/07/09
BW 79.7kg (PM)
-Bench Press: Tried to re-incorporate BP but they just don't feel right.
-Kipping Pull-ups: 15/15/15
-Row: 500-400-300-300 with one minute rests
-Plank: 20kg @60sec x3

16/07/09
BW 80kg (PM)
-Deadlifts: 105 x3 120 x3 135 x5
-Power Cleans: 72.5 x3x5
-TGU: 45lbs x3 50lbs x3 55lbx x3
-Evil Wheel

13/07/09
BW 80.5kg (PM)
-Front Squats: 67.5 x3 77.5 x3 90 x6
-Kipping Pull-ups: 20/20/18
-TGU: 50lbs x3x3

09/07/09
BW 80.1kg (PM)
-Deadlifts: 97.5 x5 112.5 x5 127.5 x10
-Pull-ups: 10/7/6
-TGU: 45lbs x3x2 50lbs x3
-Plank 20kg @30sec x3
-Shoulder work

06/07/09
BW 80.5 (PM)
-Power Cleans: 72.5 x3x6
-Row: 500-400-300-200-100 with one minute rests
-Evil Wheel

-Shoulder work

05/07/09
BW 81.3 (PM)
-Back Squats: 77.5 x5 87.5 x5 100 x10
-3 Rounds of:
3 TGU, 45lbs
10 DB row, 45lbs
One minute rests
-Shoulder work