Tuesday - July 22

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
 - Pullups x1
 - Dips x2
 - Pistol x1 (r/l)
 - Pushups x2
 - Ab Wheel x2

Monday - July 21

StairClimber
 - 25 minutes
 - Aerobic Training, Level 10 of 20

Stretch and Foam Roller

Friday - July 18

Sprints / Up Tempo Runs
 - 50 yds x 10 on 30 seconds
 - 85 yds x 10 on 30 seconds
 - 50 yds x 10 on 30 seconds
 - 15 minutes total, continuously running clock

Later in the evening....

2.4 mile hike with Kilo

Thursday - July 17

Dynamic Warm-up

15 minutes (EDT) - 10 sets of each
 - Squat @ 265# x 5
 - Press @ 115# x 5

Double KB Clean + Push Press
 - 30 sec. Work/Rest
 - 10 sets @ 8 rpm
 - 24kg bells

Seated Calf Raise
 15 x 45, 70, 95#

Toes-to-Bar (tempo 4-1-4)
 x 5, 5, 5, 3, 3

Tuesday - July 15

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
 - Chest to Bar Pullup x1
 - Dips x2
 - Pushups x2
 - Pistol x1 (r/l)
 - Ab Wheel x2

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
 - Chest to Bar Pullup x1
 - Dips x2
 - Pushup x2
 - Pistol x1 (r/l)
 - Ab Wheel x2

Total Time: 1 hour, 35 minutes

Monday - July 14

StairClimber
 - 25 minutes
 - Aerobic Training, Level 10 of 20

Stretching

Thursday - July 10

Dynamic Warm-up

15 minutes (EDT) - 10 Sets of each
 - Squat @ 260# x 5
 - Press @ 110# x 5

1-arm Pullup Negatives
 x 1, 1, 1

Double KB Clean + Push Press
 - 24kg
 - 30 sec. Work/Rest x 10 sets
 - 8 rpm

Seated Calf Raise
15 x 45, 70, 70#

Toes-to-Bar (4-1-4 tempo)
 - 3 x 5

Tuesday - July 8

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
 - Chest to Bar Pullup x1
 - Dips x2
 - Pushups x2
 - Pistol x1 (r/l)
 - Ab Wheel x2

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
 - Chest to Bar Pullup x1
 - Dips x2
 - Pushup x2
 - Pistol x1 (r/l)
 - Ab Wheel x2

Monday - July 7

Stretching and mobility

StairClimber
 - 25 minutes
 - Aerobic Training, Level 10

Weekend

Thursday evening with Kyle and Kilo
 - 4-5 mile trail hike, with running all uphills

Friday morning 
 - Olympic Cleans
 - 2x 60, 80, 85, 100, 110, 105, 102kg

Sunday with Kyle
 - 2-3 hours at the rock gym

I think there might have been another 4-5 mile hike in there somewhere.

Thursday - July 3

Dynamic Warm-up

15 minutes (EDT-ish) - 10 Sets of each
 - Squat @ 255# x 5
 - Press @ 105# x 5

Double KB Clean + Push Press
 - 24kg
 - 30 sec. Work/Rest x 10 sets
 - 8 rpm

Tuesday - July 1

StairClimber
 - 25 minutes
 - Aerobic Training, Level 10
 - watching World Cup soccer