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9/14/09
3.5 mi run
5 rounds:
10 push jerks @95#
10 wall ball (20# ball)
… 3 rounds:
isometric leg hang 30sec
25 sit ups
25 back ext

9/15/09
3 rounds: 15 pushups
25 back ext
25 squats
….
6 rounds:
~750 m hill
20 pushups
10 squats, run down hill

9/16/09
bike 1 hr
75 pullups
OH press x 3 (135#), push jerk x 5,5 (135#)

9/18/09
run 3.2 mi w/ 4rounds:
2 min tempo run
25 x squats, pushups, back exts, sit ups

OH Press 135# x 3,3,3
Power Clean 3×175, 3×185, 5 x 135
3 sets pullups

9/20/09
run 7 mi

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