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8/9/10
(am) warm up row
DL: 225#-5,5 ; 275#-6×3
F.Squat: 185#-6×4

8/10/10
jumping rope ~ 30 min

8/11/10
run warm up
Split C&J: 3L,3R x95#, 2L,2Rx115# (x2), 2L,2Rx135# (x2)
3 rounds:
12 romanian DL (135)
rest 30 sec
max HSPU (4 each round)
deadhang pullups (10,8,6) = 8:20 (ie-3:50 of work)

8/12/10
warm up: row 2 k – 8:04
metcon= 3 rounds: 9,7,5 squat cleans (95#)
rest 30 sec; 20 pullups
rest 30 sec; 15 dips

death by squat clean (95#) = 6 min +4

8/13/10
soccer ~ 1 hour

8/14/10
OHS: 4×9 (95#)
bonk on met-con

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