Wednesday - Jan. 10

Jump Rope - 2 minutes

KB Clean+Jerk
 - 2 minutes @ 12, 16, 20, 24kg
 - 8 rpm

Main Set
 - 28kg
 - 3 minutes
 - 8 rpm
 - much more challenging today.  Yesterday was a marathon day and I believe the effects are being felt.

Bench Press and DL done as a superset on the same 3:00 clock.
Bench Press (290# max)
 10x 45#
 8x 135#
 5x 8 @ 190# x 12 last

Deadlift (405# max)
 10 x 135#
 5 x 225#
 5x 8 @ 265# x 12 last

Campus Board
 - large rungs
 - ladder (1-3-5-7-9) x4

Client, Lunch, Client.....

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg x10(r/l)

Clients....

Hanging Toes-to-Bar
 4x 12