Monday 31st Oct 2011 Pulse 55 weight 100.7

AM:

3 rd's with a 10min rest between rounds

10 KB Squat cleans (24kg-left arm)

15 KB rows (40kg-left arm)

10 Box jumps (stand up)

15 swings (24kg left arm)

300m run

2.52, 2.50, 2.50

PM:

sprint intervals running

1km with 12mins rest for 3 efforts at 97%

3.34, 3.35, 3.40

Max HR 194bpm

Tuesday 1st Nov 2011 Pulse 60 weight 99.9kg

AM: swimming 15 by 50m swims with 1min rest between efforts

56, 54, 55, 55, 55, 54, 53, 52, 51, 51, 51, 51, 52, 53, 50

PM:

5 rounds with 1min rest between rounds

AMRAP strict ring dips (-2) ring dips

rest 20sec

6 Box jumps 36 inch (stand up)

rest 20sec

AMRAP double unders in 30sec

Wednesday 2nd Nov 2011 pulse 51 weight 99.9kg

PM:

7 sets with 6min rest

3 HPC with 40kg KB

6 burpees

15 sec prowler at 130kg for m in harness

Friday 4th Nov 2011 Pulse 55 weight 99.8kg

AM:

back squat 6,4,2

160, 180, 200

one arm strict pull ups (bands)

5 tuck jump ups in place with 1min rest

PM:

1 rounds

30 pistols (left leg)

10 rounds of 3 strict pull ups/10 hollow rocks)

5min handstand holds

50 swings (left arm 24kf)

30 GHD

20 Thrusters (20kg bell left arm)

50 cal row

100 du's

200m run

25.15

Saturday 5th Nov 2011 pulse 46 weight 100kg

PM:

5 min AMRAPS

10 du's

10 sit ups

10 lunges

8 rounds 5 reps

10 GHD

10 Push ups

10 step ups

4 rounds 7 reps

10 powerful strokes rower

10 hollow rock

10 squats

4 + 4 reps (56cal on rower)

t Line runnign drill

5 burpees

8 rounds + 2 burpees