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.