1:30 of Bikram hot yoga in Fitzroy.... swine flu be damned!

8k run up the Cataract gorge in Launceston... beautiful!

Power-endurance training

2x10 Deadlift @ 25% 1RM 
2x5 Deadlift @ 50% 1RM 
5x5 Snatch Grip Deadlift @ 75 – 80% 1RM 
Then: 
Front Squat @ 50% 1RM + 
Ring Dip 
10-9-8-7-6-5-4-3-2-1 reps of each 
Then: 
6x (15sec Sprint/45sec Active Rest) AirDyne 

IWT training

Workout: 
1 
5x Power Clean + 5x Jerk @ 70% 1RM + 
2:00 minute AirDyne (15sec @ 100rpm/15sec @ 70rpm) + 
3:00 minute Rest 
Three Rounds 
Then: 
5 minute intermission (including 3rd-2min rest period above) 

2 
10x Front Squat @ 50% 1RM + 
2:00 minute Row @ >500m pace + 
2:00 Rest 
Three Rounds 
Then: 
5 minute intermission (including 3rd-2min rest period above) 

3 
15m Farmer Carry + 
15m OH Carry 
Eight Rounds 

Gym Jones strength workout

Workout:
Six-Way BB Complex:
6x Deadlift + 40, 60, 70
6x Row +
6x Hang Clean + 40, 60, 60
6x Front Squat + 40, 50, 60
6x Back Squat + 40, 50, 60
6x Push Press + 40, 50, 60
6x Push-up
One set each @ 75#, 85#, 95#, 3 sets total
Then:
10x2 OHS @ 80% 1RM 28kg KB
Rest 3 minutes between
Then:
2x TGU (each) + 24kg
15m Flying Burpee +
15m Walk
Seven Rounds

oh man!

GYM Jones IVT

Workout:
1
10x Accelerating Front Squat @ 45# BB & 40# of chain +
3:00 minute Row @ >800m pace +
90sec Rest
Three Rounds
Then:
5 minute Intermission (including 3rd-2min rest period above)

2
5x Front Squat @ 75 – 80% 1RM +
3:00 minute AirDyne (15sec Hard/15sec “Less Hard”) +
90sec Rest
Then:
5 minute Intermission (including 3rd-2min rest period above)

GYM Jones IVT

Feeling back on deck now after illness, going to hit it hard this week

Workout:
1
7x Hang Clean + 7x Push Press @ 70% 1RM +
2:00 minute AirDyne (15sec Hard/15sec “Less Hard”) +
2:00 Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above)

2
5x Front Squat @ 80% 1RM +
2:00 minute Row @ >500m +
2:00 Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above)

3
60m Farmer Carry +
15m KB Bear Crawl +
15m OH Carry
3 sets, 1 minute rest between