Been an up and down time. Took a bit to get back into the swing of things after taking a week off and then Christmas came and that was a struggle too. My strength is down in the big lifts and I'm reassess what I want, goals and myself. My goal is to be healthy and feel good. I like the basic tamplate I have going; barebell lifting, short/mid time metcon, core/finisher. The only thing I think I need to change is the general rep/weight scheme for the lifts and perhaps be a bit more aware of the metcon intensity. My shoulder is feeling better and I'm adding more shoulder presses in my routine with little pain.

08/01/11
BW 74.4kg (PM)
-Shoulder Presses: 30 x3 / 35 x3 / 37.5 x3 / 40 x3 / 42.5 x3
-10 minutes of:
7 DU
7 Pull-ups
7 Dips
Total 5 Rounds + 7 DU, 7 Pull & 5 Dip
-BW Plank

06/01/11
BW 74.4kg (AM)
-Deadlifts: 110 x3 / 125 x3 / 145 x4
-5 Rounds:
10 RH 1-arm Snatch
10 LH 1-arm Snatch
10 Push-ups
Time 8:04
-BW Plank

04/01/11
BW 74.6kg (AM)
-Weighted Dips: 15 x3 / 22.5 x3 / 30 x3
-Shoulder Press: Light for reps
-Pull-ups
-Weighted Plank

03/01/11
BW 74.6kg (AM)
-Front Squats: 70 x3 / 80 x3 / 90 x3
-Tabata:
DU
Squats
GHR

02/01/11
BW 73.8kg (PM)
-Shoulder Press: 30 x8 / 30 x8 / 35 x5 / 40 x3 / 40 x3
-Pull-ups
-10 minutes of:
10 DU
10 1-arm swings, 45lbs per arm
10 GHS
Rounds 4 Total + 10 DU & 20 swings
-Standing Incline Evil Wheel

01/01/11
BW 73.8kg (PM)
-Deadlifts: 110 x5 / 125 x5 / 145 x3
-5 Rounds:
10 Deadlifts, 75kg
5 Pull-ups
5 Dips
Time 7:53
-Flag

30/12/10
BW 73.4kg (AM)
-Weighted Dips: 15 x5 / 20 x5 / 25 x6
-Shoulder Press: light for reps
-Pull-ups
-5 Rounds:
15 DU
10 1-arm swings, 45lbs alt arms
5 Dips
Time 8:00

29/12/10
BW 74kg (PM)
-Front Squats: 67.5 x5 / 80 x5 / 90 x3
-Back Squats: 60 x10x3
-5 Rounds:
10 Lunges, 45lbs DBs
10 GHR
Time 6:03
-BW Plank: 2min