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