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.