24/10/10
BW 73kg (AM)
-HSPU
-Pull-ups
-HSPU ROM holds
-5 Rounds of:
100 Jump Rope
7, 1-arm DB snatches /arm, 40lbs
Time: 8:30
-Standing Incline Evil Wheel

Strong on the HSPU. Getting consistently lower; at 7 plates now. Metcon was rough. Lungs hurting after that one.

22/10/10
BW 74.6kg (PM)
-Deadlifts: 130 x5 / 147.5 x3 / 165 x1
-Deadlifts: 100 x10x3
-10 minutes of:
10 GHR
10 HLR
Total: 6 rounds
-Plank: 2min

20/10/10
BW 75kg (AM)
-Weighted Dips: 20 x3 / 25 x3 / 35 x2 / 37.5 x1
-Weighted Pull-ups: 17.5 x3 / 20 x3 / 32.5 x1
-10 minutes of:
100 Jump Rope
10 Push-ups
Total: 8 rounds

18/10/10
BW 74.2kg (PM)
-Front Squats: 78 x5 / 88 x3 / 100 x2
-Back Squats: 60 x10x5
-Standing Incline Evil Wheel

Solid on the front squats. Might have 3 in me for 100kg. Not feeling the metcon so decided to go for back squats.

16/10/10
BW 74kg (PM)
-HSPU
-Pull-ups
-HSPU ROM Holds
-5 Rounds of:
5 DB Snatches / arm, 40lbs
5 DB Swings / arm, 40lbs
10 Burpees
Time: 11:43

Solid HSPU work. Deadly metcon; a couple seconds faster than last time.

14/10/10
BW 74.4kg (AM)
-Deadlifts: 122.5 x3 / 140 x3 / 157.5 x1 / 150 x3
-Tabata Workout; 20sec work / 10sec rest X 8 intervals
Jump Rope
Push-ups
KEW
Squats
-Plank 90sec

Ugly on the deadlifts. Couldn't get into them, bad atmosphere in the gym and was feeling the last couple of workouts. Tabata metcon good.

13/10/10
BW 73.8kg (AM)
-Weighted Dips: 20 x3 / 25 x3 / 32.5 x1 / 27.5 x2
-Weighted Pull-ups: 15 x3 / 20 x3 / 24 x3
-7 Rounds for time:
70 Jump Rope
7 Burpee + Pull-ups
Time: 13:08
-Plank: 2min

Weak on the dips. Was feeling the dip from a couple days before still. Go 25 x3 on the puul-ups next.

11/10/10
BW 73.8kg (PM)
-Front Squat: 72.5 x3 / 82.5 x3 / 92.5 x3
-10 Minutes for Rounds of:
10 Lunges, 40lbs DB / alt legs
10 GHR
Total: 6 + Lunges & 7 GHR
-Flag: 5x8

Tried for 4th rep but failed on front squats. Think I could have managed more weight but not an extra rep.

10/10/10
BW 74kg (PM)
-HSPU
-Pull-ups
-HSPU ROM Holds
-10 Rounds for time of:
100 Jumprope
7 Dips
Time: 14:03
-Standing Incline Evil Wheel

08/10/10
BW 73.8kg (PM)
-Deadlifts: 115 x5 / 130 x5 / 148 x6
-3 Rounds:
10 burpees
10 Deadlifts, 75kg
-HLR
-GHR

Wasn't feeling the metcon today; tired and lacking jump but still managed a solid set on the deadlifts.

06/10/10
BW 74..8kg (PM)
-Weighted Dips: 15 x5 / 20 x5 / 27 x5
-Weighted Pull-ups: 10 x5 / 14 x5 / 19 x5
-7 Rounds for time of:
100 Jumprope
10 1-arm snatches, 40lbs DB, alt arms
Time: 9:42

Solid on the dips and pull. Go 28 x5 on dips & 20 x5 on pull. Jumprope metcons are great.

05/10/10
BW 73.8kg (PM)
-Front Squats: 67.5 x5 / 77.5 x5 / 88 x6
-5 Rounds of:
10 Lunges, 40lbs DBs
10 Box Jumps
Time: 7:33
-Flag

Solid on the front squats. Good metcon.

02/10/10
BW 73.8kg (PM)
-HSPU
-Chin-ups
-HSPU ROM Holds
-10 Rounds of 30sec work & 10 sec rest:
Jump Rope
Push-ups
-Plank: 2min

Fun metcon. Didn't keep track of points or anything, just went hard. Not too shabby at jumprope.

01/10/10
BW 74.2kg (PM)
-Deadlifts: 125 x5 / 142.5 x3 / 160 x3
-15-12-9
Deadlifts, 100kg
GHR
Time: 5:53
-Chin-ups
-Flag

Holy shit, awesome on the deadlifts. Was not feeling it at all but pulled an awesome set.


28/09/10
BW 73.4kg (PM)
-Weighted Dips: 17.5 x5 / 27.5 x3 / 35 x2
-Weigthed Pull-ups: 10 x5 / 17.5 x3 / 30 x1
-10 Rounds for time of:
5 Chin-ups
10 Push-ups
Time: 9:40
-Standing Incline Evil Wheel

27/10/10
BW 73.8kg (PM)
-Front Squats: 75 x5 / 85 x3 / 97.5 x2
-3 Rounds for time of:
10 GHR
10 Box Jumps
Time: 3:52
-Plank: 2:30
-Wall Sit: 1min

Solid on the front squat. Did a quick metcon; was feeling the day's before.