Wednesday - Saturday - 8/7 - 11/7

Wednesday - 8/7/09
Short session not much time
Squat - 60 (5), 80(5), 100(5), 60 (5), 60 (10) - 100 was ugly so went back to work technique.
Press - 30 (5), 40(5), 50(2), 50(1), 50(2).

Thursday was Rest day

Friday - 10/7/09
New program no longer 5X5 now changing to less volume but higher intensity.

Squat - 60(5), 80(5), 100(5), 105(3), 107.5(3) - Tehnique felt solid - low bar, still using more right leg than left I must stay focused on staying tight and using both legs equally so i can lift more.

Press - 30 (5), 40 (5), 50 (1), 50(1), 50(1), 50(1).

Push Jerk - 90 sec rest - 4 X 5 - 40, 40, 40, 40.

Power Clean - 60-90sec - 4 X 5 - 40, 60, 60, 60.

Followed by Patya Hill Sprints 1 every 60 seconds smoked after five.

Good session.

Saturday - 11/7/09
Deadlifts - 100kg - 1 X 15
Ring Dips - 5 X 5 - BW, +5kg, +10kg, +15kg, +20kg.
Pull-ups - +5kg (5), +10kg (3).

METCON
7 Pull-Ups
14 Push-Ups
21 KB Swings

PR by 2 secs - 6.10.