Monday - Oct. 2

Double KB Clean + Jerk
 - 10 sets of 30sec. Work/Rest
 - 28kg
 - 6 reps per work period

Squat (290# max)
 5 x 135, 160, 190, 220#
 3x 245#
 1+ @ 275# x 4

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

Abs x1
 - 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/ Kilo
 - Wooster Memorial Park
 - 3.39 miles
 - 35:05
 - 10:21 pace
 - aveHR 147
 - maxHR 167