09/10/09 (Warmup)

09:25 - 5 min Row (1158m, 8)
:30 - 10 x Stripper squats; 20, 30, 40 stripper bounce
:45 - 3 x ab circuit: (10, 20, 30), (15, 30, 40), (20, 40, 50) of incline sit, med-ball twist, bicycle kick {2kg med ball, failed at 8 for 20 of incline sit}
10:00 - 10, 15, 20 Bench press (20) and Lat pull-down (22.5)

08/10/09 (Workout)

AMRAP, 6-4-2, Front Squat, Shoulder Press, SDLHP

13

08/10/09 (Warmup)

07:50 - 10 x Stripper squats
08:00 - 10, 20, 30 walking lunge (only managed 10, 20, 20)
:10 - 5 x Good morning (7.5, 10, 12.5, 15, 15)
:25 - 3 x 10 Clean and push press (10, 20, 20)
:35 - 3 workout rounds

06/10/09 (Warmup)

07:25 - 10 x Stripper squats; 15, 30, 60 stripper bounce
5, 10 Walking thai knees
15, 15, 10 Shoulder press (5kg)
:50 - 3 x 10 Deadlift (20kg)

06/10/09 (Workout)

AMRAP, 20 min, 9-6-3, Air Squat, Shoulder Press, Deadlift

13

05/10/09 (Squat Therapy)

08:35 - 10 x Stripper Squats
:45 - 20, 30, 40 Stripper Bounce
:50 - 10 x Wall Squats (alt. last 5 w/Good Morning 7.5, 10, 10)
09:15 - 3 x 10 Shoulder Press (10, 12.5, 12.5)
09:25 - 3 x 10 OHS (20, 20, 20, 15, 15)
09:40 - 5 x Hangs for max time

Wall squats showed good progress, especially near the end where my thighs approached parallel.

It was my shoulders that gave out on the OHSs.

02/10/09 (Workout)

AMRAP, 20 min, 6-4-2: Shoulder Press, Push-Up, Inverted Row

(10kg, max width feet, 4th hole & small brown box)

15 rounds