Monday - Sept. 25

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 6 reps per work period
 - increased pace today. Glad to be done with this before lunch and the 90 degree heat takes hold.

Squat (290# max)
 5 x 135, 175#
 3x 205, 230#
 3+ @ 260# x 6

Leg Blaster 1x

Dollie leg curl
 x 10, 10, 10
Seated Calf Raise
 - 5x 45, 70, 105, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Lunch, Clients.....

Abs x2
 - situp x30
 - 4-way crunch x30 each
 - swiss ball crunch x30
 - leg levers x30
 - 4-count flutter x20
 - plank - 60sec.