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7/12/10
(commute) bike 14 mi
C&J: 135#x5,5; 155#x5,4,4,4,3,3
12 min AMRAP
run 400 m
20 wallball
10 plyo pushups = 4 rounds (legs were dead)

7/13/10
(commute) bike 14 mi

7/14/10
row warm up
snatch technique work and practice
50 OHS @65#
3×15 GHD
2×15 dips

7/15/10
row warm up
DL: (on the minute sets) 135#x8, 225#x5,5,5, 275#x3,3,3
(pm) yoga

7/16/10
row 20 min (5warm up, 5 tempo, 10 intervals)
Chipper=
100 ft walking lunge
21 = pullups, situps
100 ft walking lunge
18 = pullups, situps
100 ft walking lunge
15 = pullups, situps
100 ft walking lunge
12 = pullups, situps
100 ft walking lunge
9 = pullups, situps
100 ft walking lunge
6 = pullups, situps …. = 8:56

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