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.