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.