Monday - Apr. 17

Dynamic Warm-up / Jump Rope 2 minutes

Squat (290# max) - added a slight pause to the bottom
 5x 135, 175#
 3x 205, 230#
 3+@ 260# x 6

Bench Press (275# max) - slight pause each rep
 5x 115, 135, 165#
 3x 195, 220#
 3+@ 250# x 4

Weight Pullup (40kg max)
 10x no weight
 5x 20, 24kg
 3x 28, 32kg
 3+ @ 36kg x 3.5

Clients. Lunch. Clients.

Seated Calf Raise
 5x 45, 70, 105, 105, 105, 105#

After Work....

Road Bike
 - 11.8 miles
 - 34:02
 - 20.8 ave mph

 - 574' of elevation

 - aveHR 145

 - maxHR 164