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.