11.04.2014 - DE Lower

A. Box jump; 6x3
36"

B. Back squat; 2@65% every 30s x12
104kg - based off 160kg since i haven't squatted 170kg in some time.

C. 2 T&G power clean @70% every 30s x8
87.5kg

D. Step ups; 3x8-12
60(12)x3

E. Snatch grip deadlift; 3x8-12 (with straps)
80(12), 90(12), 100(12)

F. 100 KB swings @24kg
3:48 - Wasn't sure if this was for time so i timed it anyway, 80 quick chalk then 20.

E. 1000m row
3:24.4 

05.02.2014 - PM RTW Recovery

RTW - Round the world
@EZ pace
1 min pistols
1 min jump rope
1 min step ups @20"
1 min bear crawl
1 min FLR on rings
1 min run
x6
- Complete. Enjoyed this, felt refreshed after. Subbed row for run as the weather was terrible and i didn't fancy getting soaked! FLR on the rings got tough!

Deadlift, Press, Weighted Pull Up, Step Ups

A. Deadlift @20X0, build to a tough triple
- 100, 120, 140, 160, 170. Forgot to lower the last rep of 160kg to the floor. Ugly first rep at 170kg, next two reps felt/looked better. My deadlift is feeling weak at the moment, hard imagine pulling 205kg at the minute.

B1. Press @20X0, 2 reps x 5 sets - 2 minutes rest
- 55, 57.5, 60, 62.5, 62.5

B2. Weighted supinated grip pull ups, 2 reps x 5 sets - 2 minutes rest
- 20 x 5 sets

C. Front rack barbell step ups @11X0, 6/leg x 5 sets - 1 minute rest (start at 40kg)
- 40, 40, 45, 45, 50. My legs felt ok through these but my shoulders were smoked during holding the front rack from the ring dips i did on Friday.