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