Monday - Oct. 16

Double KB Clean + Jerk
 - 24kg
 - 3 minutes Work / 5 minutes Rest x 3 sets
 - 8 rpm each

Client, Lunch, Clients....

Squat (300# max)
 5 x 135, 165, 195, 225#
 5+ @ 255# x 8

Leg Blaster 1x

Dollie leg curl
 x 10, 10, 10
Seated Calf Raise
 - 5x 45, 90, 115, 115, 115#

2-arm Swing
 10x 32, 36, 40, 44, 48, 60kg

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

After Work.....

Trail Run w/ Josie and pups
 - Wooster Memorial Park
 - 2.26 miles
 - 23:24
 - 10:21 pace
 - aveHR 135
 - maxHR 148