17/09/10
BW 74.4kg (PM)
-Deadlifts: 107.5 x5 / 125 x5 / 142.5 x7
-10 Minutes for rounds of:
8 Glute Ham Raise
8 Hanging Leg Raise
Rounds: 7
-Plank: 2min

Solid on the deadlifts. Awesome gain.

15/09/10
BW 74.2kg (PM)
-Weighted Dips: 15 x5 / 20 x5 / 26 x5
-Weighted Pull-ups: 12.5 x5 / 16.5 x5 / 21 x4
-Rounds for time of:
5 burpee, hang squat clean, push press, 40lbs DBs
5 1-arm swings, 40lbs DBs
Time: 8:35
-Standing Incline Evil Wheel

Solid on the weighted dips. Scale down a little on the weighted pull-ups. Metcon = ouch.