20/8/11 7am

Run santa ponsa route 42.18
Took it easy

13/8/11 9am

Snatch / C&J practice

Snatch 80kg

C&J 107.5

10x10 T2B

13/8/11 7am

Run to gym el torro 44.18
Felt really hard tried to run fast but still got a slow time.

12/8/11 9am

3 x 3 min rounds
3 hang power clean 80kg
6 box jumps 30"
9 double unders
R1 2+6 BJ
R2 3
R3 3+1BJ

12 min AMRAP
400m run 5 Deadlifts 120kg
4 rounds 1 DL
Doubles started of really bad but got better. Should of gone heavier on the DL

12/8/11 7am

Speed session
Front squats 10x2 60kg

Bench press of pins 10x3 60kg

Sumo deadlift 10x2 80kg

11/8/11

5k row 29:28
Easy pace

10/8/11 11am

Back squat 132.5 5x3 very hard

Push jerk 92.5 3x3 very hard

Clean 112.5 1 rep