Wednesday - Sept. 6

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm (x9 last minute)

Bench Press (275# max)
 10x 45
 5x 135, 165#
 3x 185#
 10+ @ 205# x 12

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Break for Lunch and Client.....

Pushup 2x15
Close Pushup 2x10
Wide Pushup 2x10
DiveBomber 2x5

Hanging Knee Raise
 3x 12

After Work.....

Trail Run
 - Wooster Memorial Park
 - 7.4 miles
 - 1:19:34
 - 10:44 pace
 - aveHR 150
 - maxHR 172
 - definitely felt myself actually striding and running strong on sections.  Felt good.