Monday, December 14, 2009

Dec 14, Workout

3x10 BWS
3x10 SD
4x 30 yrd Lunge

Then: P.C.
5@95#
5@115#
5@135#
1@145#
1@155#
6x1@165#

Then Farmer Carry 4x 30Yrd @2x80#

Then: Jerk
5@95#
5@ 115#
2x3@135#
2x3@145#

Then C&J Practice working on low catch and speed.
8x2@95#

later 40 mile Road Ride. Mostly Zone 2 w/ 30 min Zone 3. 2 Hours 15 min.

dec 13, Workout

This workout was done yesterday at work, nothing real special just a basic strength workout.

3 Rounds of:
8x s.d.
8x Pullups
8x OHS @45#
8x Dips
8x Situps
8x Pushups
8x D.L. @135#

Then:
3x(3x P.C.+ 3x F.S.+ 3x P.J.) @ 115#

Then: F.S.
2x6 @135#
2x2 @165#
6x1 @185#