Tuesday - Nov. 28

Road Run - drop car for oil change
 - 2.04 miles
 - 16:21
 - 8:00 pace
 - 257' of elevation
 - aveHR 158
 - maxHR 173

Clients.....

Dynamic Warm-up / Jump Rope - 60 sec.

Hurdle Jumps
 - 6" x6
 - straight / lateral / straight x4 each

Squat (315# max)
 5 x 135, 175, 205, 235#
 3x 270#
 1+ @ 300# x 4

Pistol - 11" box
 3x 5 (r/l)

2-arm Swing
 10x 32, 36, 40, 44, 48kg

Glute-Ham Raise - all sets done unassisted by hands.
 x5, 5, 5

Client....

Seated Calf Raise
 6x 45, 80, 105, 115, 115#

Leg Blaster 1x
 - 5# dumbbells

Lunch....

Road Run - pickup car from oil change
 - 2.05 miles
 - 15:57
 - 7:46 pace
 - 56' of elevation
 - aveHR 153
 - maxHR 165

Abs x2
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - plank - 60sec.