09/09/10
BW 74kg (AM)
-Weighted Dips: 20 x5 / 30 x2 / 35 x1
-Weighted Pull-ups: 15 x5 / 20 x3 /25 x2 / 27.5 x1 / 30 x1
-2 Rounds of:
40lbs DB burpee, hang squat clean, push press, 15 reps
40lbs DB swings, 21 reps
Time: 8.57
-Standing Incline Evil Wheel

Crappy on the weighted dips. Weighted pull-ups felt solid. Today's metcon was tough. Was suppose to be 21-15-9 but realized during the first round that that would kill me.

07/09/10
BW 74kg (PM)
-Front Squats: 75 x5 / 85 x3 / 95 x2
-10 minutes for rounds of:
10 walking lunges, 40lbs DBs
10 Jumps
Total Rounds: 7 + 7lunges
-Lying Hip Swings: 25/25/20
-Plank: 90sec

Solid on the front squats. Maybe had 3 in me but just not feeling it. Happy with what I pushed though. DB walking lunges are awesome, jumps are not.