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9/1/09
3×5 DL @ 225#
10,9,8, …, 2,1 of
Split leg push-press @135#
dips
… 4×5 pullups
ran 3.2 mi w/ 3min/1min (work/rest) intervals

9/2/09
Elizabeth: 21,15,9 of
135# Power Clean
Dips…… 7:20—my grip killed me on this one. Probably 30-45 sec faster w/ stronger grip
core work

9/3/09
ran 5 mi
90 pushups

9/5/09
bike 1 hr
DL: 275 x 3, 315×3, 225×5
F Squat: 185×3, 225×3,3
OH Press: 135×3,3 , 145×3

9/7/09
run 3 mi, stretch, light calisthenics

9/8/09
core work–sit ups, back ext’s, side planks
3 rounds:
12 x DL @135
15 pullups
21 x box jump ….. (no watch, but roughly guessing 10ish min)
run 2 mi

9/9/09
4x 3 Push press: 135#, +10#…
10,9,…,2,1
Twisting lunge 45#
Pushups
… 3 rounds of lower abdominal isometric hang
Tabata series sprint (only 7 rounds)

9/10/09
5 rounds:
250m row
5 x bench press @135#
5 x hang clean @135#…. watch band still broken, but easily under 10 is my guess
100 pushups

9/11/09
9x 5 pullups
3x 9 thrusters 95#
4×5 Back squat: 225, 225,225, 255
core work

9/13/09
4 mi fartlek run

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