10/7
OFF
Went for a good breakfast and enjoyed the sun for most of the morning.
Training at Invictus to feel the machine… 70-85%.
C&J
45x5, 89x5, 111x5, 155x2
188x1 - http://www.youtube.com/watch?v=W_amJlj_F-w
203xf - http://www.youtube.com/watch?v=5-sccX3bE0A
203x1 - http://www.youtube.com/watch?v=50v3bXHSfgA
225xf - http://www.youtube.com/watch?v=87pULHujxRw
225xf

when the load starts to increase, i am having troubles going under the bar, still trying to push-press it!

triple jump practice; could not stick landing!
shins started to hurt after the training.

Row intervals
20 seconds x4; rest 3:00
1 - 108m
2 - 110m
3 - 109m
4 - 108m
Shane helped with technique; need to get deeper in my catch position. So "squat" down vs bending with back. Also tempo/cycling time need to be more fluid.

DU practice
50x4; 3min rest
all sets unbroken