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9/6/10
Labor Day!
2.5 hour hike

9/7/10
1600 m row warm up
press: 2,2,2,2,2 (95#,135,145,155,F,135)
10-15 toe to bar between sets
OHS: 95# x 9,9,9,8,8
light yoga

9/8/10
5 min row warmup.
3 rounds:
20 pullups
30 pushups
40 sit ups
50 squats = (7:45) all unbroken except last set of pushups.
……. concert / dancing

9/9/10
? can’t remember ?

9/12/10
bike ~22mi
yoga ~ 45 min

*Note: work’s been busy as hell recently and it’s made me lazy. I’m also feeling really tight / tense from lack of yoga and massage work. No excuses, I gotta get back into the swing of things

9/13/10
“The Pentagon”
run 800 m
46 power cleans (135)
46 sit ups
46 box jumps (30″)
46 pullups
run 800 m = 18:45
… DL: (225#) 3×5

9/14/10
1100m row
21-15-9
OHS (95#); burpies = 7:20 (slooow)
F.Squat (185#): 5,5,5,3
15 GHD between sets

9/16/10
3 rounds:
.2 mi run
30 wall ball shots = 7:20
rest 4 min
3 rounds:
25 KB swings (1.5pood) in a minute
rest 1 min b/w (3x toe to bar every missed swing)

9/17/10
3 rounds:
15 pullups
20 goblet squats (40#)
25 box jumps

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