Tuesday - Aug. 2

Jump Rope 2 minutes
Dynamic Warm-up

Front Squat (off 120kg max)
 5 x 60, 78kg
 5 x 90kg
 3 x 102kg
 1+ @ 114kg x 1

Trap Deadlift (off 230kg max)
 5 x 95, 150kg
 5 x 173kg
 3 x 196kg
 1+ @ 219kg x 1

FBBC 2-3/8" Axle Deadlift, double overhand(off 165kg max)
 5 x 75, 107kg
 5 x 124kg
 3 x 140kg
 1+ @ 157kg x 1.5

Single Leg Deadlift
 8 x 24, 24, 28kg

SuperSet - 30# weight vest
 - squat 4x20
 - lunge (r/l) 4x20

Double Leg Bound
 - 3x20

Side-to-side Hurdle hop - 12"
 - 3x20

Seated Calf Raise
 8 x 45, 70, 115, 115, 115#

Fire Hydrants 2x100

DB Farmers Walk @55#
 - 2 x 200yds

After Work

Mountain Bike Reagan Park, Medina
 - 8.3 miles
 - 1:00:44
 - aveHR 139
 - maxHR 169
 - first time riding this trail. Extremely flat which was nice for my legs after all the lifting.  Still felt solid and was nice to handle the bike off-road again.