October 21, 2012

Negative Pull-ups; 5x @30s
Pull-up hangs; 6x 10s

C&P
20kg/20kg; 5 x 4

Front Squats
20kg/20kg; 5 x 4

KB Deadlifts / Rows
24kg; 5 x 5

Lunges
12kg; 2 x 5/5/5/5

October 20, 2012

Swings
20kg; 16 x 5/5/5/5/5
Left, Double, Right, Double, Left
400
18:30, which is accurate for a :40/:30 work/rest ratio

TGU's
16kg; 5 x 1/1
In 5:00

OACJ
12kg; 20/20
In 4:00

I had to step back on the load of the swings.  It's been awhile and I had tried the 28kg earlier in the week, and immediately regretted it. The Tgu's and one armed long cycle are baseline after not having done them in forever.