19/01/11
BW 73.4kg (PM)
-Weighted Dips: 15 x3 / 20 x3 / 24 x3 / 30 x3 / 30 x3
-5 Rounds of:
10 RH Snatch, 40lbs
10 LH Snatches, 40lbs
15 Push-ups
Time 8:43
-Standing Incline Evil Wheel: Lowered ramp a notch again and had some wicked rollouts. Solid

Solid on the weighted dips. Need to try for 32.5 x3. Retried the same metcon from a week agao and beat my time by 40 seconds.

16/01/11
BW 73.4kg (PM)
-Back Squats: 70 x3 / 77 x3 / 85 x3 / 92.5 x3 / 100 x1
-4 Rounds of:
150 JR
15 GHR
15 GHS
Time 10:42

F'n weak on the big lifts. Need to work on that. Tired. Need to work on that.

15/01/11
BW 73.6kg (PM)
-8 Rounds of:
15 DU
10 RH Swings, 40lbs
10 LH Swings, 40lbs
Time 14:04

Skipped out on Shoulder Presses. Fresh tattoo.

12/01/11
BW 73.4kg (PM)
-Deadlifts: 90 x5 / 102.5 x5 / 115 x5 / 127.5 x5 / 140 x5
-10 minutes of:
10 DU
5 Pull-ups
Total 9 Rounds w/ 33sec
-BW Plank

Solid on the Deadlifts but 140 was heavy. Big strength on the big lifts have gone down. Solid metcon; try for 10rounds in 10min.

11/01/11
BW 73.8kg (PM)
-Weighted Dips: 12 x5 / 14 x5 / 18 x5 / 22 x5 / 28 x4
-5 Rounds of:
10 LH Snatch, 40lbs
10 RH Snatch, 40lbs
15 Push-ups
Time 9:22
-Standing Incline Evil Wheel

Solid on the weighted dips and just about there. Metcon again a burner. SIEW is getting deep; I've been lowering the ramp for a lesser incline.

09/01/11
BW 73.8kg (PM)
-Back Squats: 60 x5 / 70 x5 / 77.5 x5 / 85 x5 / 90 x5
-6 Rounds of:
20 DU
10 RH Swings, 40lbs
10 LH Swings, 40lbs
Time 12:50
-Flag

Been a long time since I've last done some heavy back squats and needless to say I am weak; something to work on I guess. Metcon = ouch.