26/12/10
BW 74.2kg (AM)
-Shoulder Press
-Pull Ups
-5 Rounds for time of:
150 JR
10 Deadlifts, 70kg
5 Dips
Time: 11:03
-Flag

22/12/10
BW 74.6kg (PM)
-Weighted Dips: 20 x3 / 30 x1 / 35 x1
-Pull-ups
-Shoulder Press
-Standing Incline Evil Wheel

20/12/10
BW 74kg (AM)
-Front Squats: 75 x5 / 85 x3 / 100 xF / 95 x1
-Back Squats: 62.5 x10x3
-5 Rounds for time of:
10 Lunges, 40lbs DB
10 GHR
10 GHS
Time: 9:06

19/12/10
BW 73kg (AM)
-Should Press: 30 x5 / 30 x5 / 35 x5 / 35 x5 / 40 x4
-Pull-ups
10 minutes of:
10 DU
10 Dips
Total: 5 + 10 DU & 1 Dip
-Standing Incline Evil Wheel

17/12/10
BW 73.6kg (PM)
-Deadlifts: 115 x5 / 130 x3 / 150 x3
-Deadlifts: 100 x10x3
-5 Rounds of:
150 JR
1- GHR
10 GHS
Time: 11:25

Deadlifts down. Need a new max.

15/12/10
BW 74.8kg (AM)
-Weighted Dips: 22.5 x3 / 27.5 x3 / 35 x1 / 30 x2
-For time:
50 Burpee Pull-ups
Time: 9min

13/12/10
BW 73.2kg (AM)
-Front Squats: 75 x3 / 85 x3 / 95 x1 / 90 x3
-Back Squats: 62.5 x10x3
-5 Rounds:
10 Lunges, 40lbs. alt legs
10 GHR
10 GHS
Time: 9:06
-BW Plank: 2min

Front Squat is down. Need to find a new max. Metcon bunred my legs.

12/12/10
BW 73kg (AM)
-Pull-ups
5 Rounds of:
150 JR
5 DB 1-arm Snatches /arm, 40lbs
5 DB 1-arm Swings /arm, 40lbs
Time: 10:55
-Flag: 10 x5

09/12/10
BW 74kg (AM)
-Deadlifts: 115 x5 / 132.5 x5 / 150 x1
-Deadlifts: 100 x10x3
-5 Rounds of:
100 JR
10 GHS
5 Pull-ups.
Time: 8:10
Deadlifts sucked. Solid metcon.

07/12/10
BW 73.8kg (AM)
-Weighted Dips: 15 x5 / 21.5 x5 / 23.5 x6 / 27.5 x2
-10 Minutes of:
10 DU
5 Burpee Pull-ups
Total: 7

Selected wrong weight. Should have been 27.5 x5 but don't know if I have that in me right now.

06/12/10
BW 74.6kg (AM)
-Front Squats: 72.5 x5 / 82.5 x5 / 93.5 x3
-Back Squats: 60 x10x5
-Flag: 10 x5

Wasn't feeling the front squats. Weight was heavy. Trying to get back into it from time off.

03/12/10
BW 75.2kg (AM)
-Dips
-Pullups
-10 minutes of:
10 DU
10 DL, 75kg
10 GHS
Rounds: 5 + 10 DU & 5 DL

Had a week off and a vacation.

25/11/10
BW 74.6kg (PM)
-Deadlifts: 125 x3 / 142.5 x3 / 160 x3
-3 Rounds of:
20 DU
20 GHR
20 GHS
Time: 11min±
-BW Plank: 2min

23/11/10
BW 74kg (AM)
-Weighted Dips: 22.5 x3 / 27.5 x3 / 34 x3
-5 Rounds of:
15 DU
10 DL, 75kg
5 Pull-ups
Time: 10:27
-Flag: 10 x5

22/11/10
BW 75kg (AM)
-Front Squats: 77.5 x3 / 88 x3 / 100 x1
-8 Rounds for time of:
10 Lunges, 40lbs. alt legs
10 GHR
Time: 10:47
-BW Plank: 3min

21/11/10
BW 74.4kg (AM)
-Pullups
-3 Rounds for time of:
30 DU
15 1-arm DB Swings, 40lbs. /arm
Time: 10:00
-Standing Incline Evil Wheel

19/11/10
BW 74kg (AM)
-Deadlifts: 115 x5 / 135 x5 / 150 x4
-5 Rounds of:
10 DU
10 Deadlifts, 100kg
Time: 8:30
-Flag

16/11/10
BW 74.4kg (AM)
-Weighted Dips: 15 x5 / 21 x5 / 28.75 x4
-10 Rounds for time:
10 DU
5 Pull-ups
Time: 11:18
-Standing Incline Evil Wheel

15/11/10
BW 75.4kg (AM)
-Front Squats: 72.5 x5 / 82.5 x5 / 93.5 x5
-10 Min of:
10 DU
10 Lunges, 40lbs DB. alt legs
Total: 7 rounds
-Weighted Plank