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7/1/09
3.2 miles running
5 rounds:
Cleans @135# x 5
Dips x 15
Standing rows @60# x 10

7/2/09
light yoga – 30min
7 mi run

7/3/09
5 mi run

7/4/09
3 mi run … general outdoors shenanigans

7/5/09
30 mi bike ride

7/6/09 4 rounds:
Cleans @135# x5
DB Bench press @55s#12 (couldn’t find the 65s or 60s)
Dips x 10……..7:20

120 pushups

7/7/09
50 pullups
ran 8 mi

7/8/09
Deadlifts: 135# x 5, 225#x5,5, 275#x3, 135#x15
Lat raise 4 x 20#sx10

7/9/09
3 rounds: pullups 15,10,5
BW squats 20×3

ran 10 mi (80min)

7/10/09
ran 4 mi

7/12/09
5 mi recovery run

7/13/09
run 6 mi
4 rounds:
cleans @135#x5
pullupsx8,5,5,5
pushupsx25
seated row @90#x8

7/14/09
5 rounds:
DL @185#x5, 225#x5,5,5, 275#x4
DB Mil press 50#s 5,5,5,5,5
dips x 12,12,12,12,12
—lat raises x 3 sets

7/15/09
4.5 mi interval run

7/17/09
7.5 mi run
cleans: 155#x3, 165#x3,3
pullups: 3×8
bench: 135#x12, 185×5,5, 4 negatives
lat raises 20#sx12,12,8

7/18/09
12 mi run

7/20/09
4 rounds:
DL@225#x5,5,5,3
mil press @45#sx6
pullups x 5……… 5min flat
8 mi interval run

7/22/09
5 mi interval run
41 pullups
bench 135#x10, 185#x5,5

7/27/09
bike 1 hr
core work
DL @135# 21,15,9
Pullups x max (15, 9, 5)……..4:15
3 rounds: lat raises x 12
mil press x 8,7,6

7/28/09
3sets- 95# shoulder press, pushpress, pushpress dip.. ~12-15s each
5 sets cleans x 5,5,5,4,5 @ 135#, 30 sec rest
2 rounds:
Tabata series pushups, dips
…… ~7.5 mi run w/ 5 hill intervals

7/29/09
15 pullups
5x 30 sec chair ‘sit’–damn my lower abs are weak
work on handstand for 15 min
med ball throws – 5 min

7/30/09
DL 5,5,3,2,1(fail), 1 = 315# x 2, 335 (fail), 315#x1
Tabata squats x 5…. score = 18 (20,18,19,19,19)
run 3.5-4 mi

7/31/09
work on Clean 20 min, including F. Squats
core work, pullups
stretch

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