Wednesday - June 1

Dynamic Warm-up

Front Squat (off 115kg max)
 5 x 60, 75kg
 5 x 86kg
 3 x 98kg
 1+ @ 109kg x 3

Trap Deadlift (off 230kg max)
 5 x 75, 125, 150kg
 5 x 173kg
 3 x 196kg
 1+ @ 219kg x 1

Single Leg Deadlift
 8 x 16, 20, 24kg

30# Weight Vest
 - squat 3x15
 - lunge (r/l) 3x15

Seated Calf Raise
 8 x 45, 70, 105, 105, 105#

Fire Hydrants x50

Later after work.....

Road Bike
 - 23.38 miles
 - 1:08:59
 - 20.3 aveMPH
 - 95 ave cadence
 - HR strap/monitor didn't want to work until after the ride

Transition Time: 2-4 minutes

Road Run
 - 5.0 miles
 - 43:53
 - 8:38 pace
 - paid the price for having trained legs earlier in the day.  Was just happy not to need to walk, cramping was occurring but slowing the pace helped keep it manageable.