14/11/10
BW 73.2kg (AM)
-Handstands
-Pulls-ups
-5 Rounds of:
150 Jump Rope
5 1-arm statches, 40lbs /arm
5 1-arm swings, 40lbs /arm
Time: 11:12
-Flag

Solid metcon.

12/11/10
BW 73.8kg (AM)
-Deadlifts: 132.5 x5 / 150 x3 / 168 xF / 160 xF
-5 Rounds of:
150 Jump Rope
10 Deadlifts, 75kg
Time: 9:26
-Weighted Plank

Deadlifts were feeling weak. 150x3 was heavy and that's all I had in me.

10/11/10
BW 73.8kg (AM)
-Weighted Dips: 20 x3 / 25 x2 / 30 x2 / 35 x1 / 40 x1 / 45 xF / 40 x1
-10 Rounds for time of:
5 Pull-ups
5 Dips
Time: 10:57
-Standing Incline Evil Wheel

Try 42.5 x1 next time.

09/11/10
BW 74kg (AM)
-Front Squats: 80 x5 / 90 x3 / 100 x3
-Back Squats: 60 x10x3
-4 Rounds of:
100 Jump Rope
10 Box Jumps
10 GHR
Time: 8:20

Heavy and a bit ugly on the front squats but done!

08/11/10
BW 75.2kg (AM)
-Handstands
-Pull-ups
-5 rounds for time of:
150 Jump Rope
10 RH swings, 40lbs DB
10 LH swings, 40lbs DB
Time: 10:35
-Flag

Solid metcon. Think I can beat 10min.

06/11/10
BW 74kg (PM)
-Deadlifts: 125 x3 / 142.5 x3 / 160 x3
-5 Rounds of:
7 DH Pull-ups
10 Deadlifts, 100kg
Time: 9:48
-Weighted Plank

Solid on the DL, 4 is there. Ouch on the metcon.

04/11/10
BW 74.4kg (PM)
-Weighted Dips: 20 x3 / 25 x3 / 32.5 x3
-Weighted Pull-ups: 17.5 x3 / 20 x3 / 25 x3
-6 Rounds for time of:
100 Jump Rope
10 Dips
Time: 10:30
-Standing Incline Evil Wheel

Go for 34 x3 on dips and 26 x3 on pulls.

02/11/10
BW 74kg (PM)
-Front Squats: 75 x3 / 85 x3 / 95 x3
-Back Squats: 65 x10x3
-7 Rounds for time of:
10 Lunges, 40lbs DB alt legs
10 GHR
Time: 8:46
-Plank 2min

Solid and heavy on the FS. Maybe have 4 there.

30/10/10
BW 74.4kg (PM)
-HSPU
-Pull-ups
-5 Rounds for time of:
100 Jump Rope
10 Deadlifts, 75kg
Time: 6:58
-Flag

28/10/10
BW 73.6kg (PM)
-Deadlifts: 115 x5 / 132.5 x5 / 150 x5
-Deadlifts: 110 x10x3
-10 minutes for Rounds:
5 DH pulll-ups
10 GHR
Total: 9
-Plank: 3min

Solid on the DL. 6 is there.

27/10/10
BW 74.2kg (PM)
-Weighted Dips: 15 x5 / 20 x5 / 27.5 x5
-Weighted Pull-ups: 10 x5 / 14 x5 / 19 x5
-5 Rounds of:
10 Dips
10 1-Arm DB Swings, 40lbs /arm
9:26
-Standing Incline Evil Wheel

Go for 28.5 x5 on weighted dips and 20 x5 on the pulls.

25/10/10
BW 74.4kg (PM)
-Front Squats: 67.5 x5 / 80 x5 / 90 x5
-Back Squats: 65 x10x3
-7 Rounds for time:
10 Lunges, 40lbs DB /alt leg
10 GHR
Time: 9:28

Heavy but solid on FS. Didn't think I had 5 but pushed through.