Thursday - Jan. 4

De-Load Week

Jump Rope - 60sec.

Bench Press (290# max)
 10x 45#
 8x 135#
 3x6 @ 175#

Deadlift (405# max)
 10x 135#
 5x 205#
 3x6 @ 245#

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

Ring Row x10

Pushup x20
Close Pushup x15
Wide Pushup x15
DiveBomber x8
Dips x10

Hanging Knee Raise
 2x 20

Pool Swim
 - Wooster HS
 - 40 minutes
 - 1500yds.

After Work.....

Trail Run
 - Wooster Memorial Park
 - 7.74 miles
 - 1:22:51
 - 10:42 pace
 - 1049' of elevation
 - aveHR 153
 - maxHR 166