05/09/10
BW 73.4kg (PM)
-Shoulder Press: 35 x3 / 42.5 x3 / 47.5 x2 / 45 x2 / 40 x3
-10 minutes for rounds of:
7 Dips
7 Pull-ups
Rounds: 7 + 7 Dips
-Plank: 3min

03/09/10
BW 73.8kg (PM)
-Deadlifts: 115 x3 / 130 x3 / 145 x5
-15-12-9 for time of:
Deadlifts, 100kg
Hanging Leg Raise
Glute Ham Raise
Time: 10:58
-Lying Hip Swings: 20/20/16

01/09/10
BW 73.4kg (PM)
-Weighted Dips: 20 x5 / 25 x3 / 32.5 x3 / 33.75 x2
-21-15-9 for time of:
DB Swings, 40lbs
DB Push Press, 40lbs
Time: 7:20
-Plank: 90sec

30/08/10
BW 73.2kg (PM)
-Front Squats: 70 x3 / 80 x3 / 90 x4
-10 minutes for rounds of:
3 pistols, per leg
12 walking lunges, 20kg BB
Rounds: 7
-Lying Hip Swings: 26/20/18
-Plank: 2min