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#