Tuesday - Dec. 15

KB Snatch
 - 10 minutes, switch arms every minute
 - 20kg
 - 20 rpm
 - 132 aveHR
 - 145 maxHR

Fr. Squat
 -10 @ 75kg
Back Squat
 - 20 @ 105kg
Lunge (r/l)
 - 2 x 15 @ 40kg
Deadlift
 - 3 x 15 @ 105kg
Light Bounding
 - 3 x 10
Side-to-Side Hops - 10" hurdle
 - 2 x 20 (r/l)
Seated Calf Raise
 - 6 @ 70, 115, 140, 140, 140, 140#
45 degree Back Extension
 - 3 x 15
Fire Hydrants
 - 3 x 50 (r/l)

Erg
 - drag #5
 - 30 minutes
 - 7109m
 - 2:06.6 ave500m
 - aveHR 133
 - maxHR 137

Legs didn't feel the greatest today but didn't have any problems.