Wednesday - Jan. 17

Jump Rope - 2 minutes

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

Main Set
 - 28kg
 - 3 minutes
 - 8 rpm

Bench Press and DL done as a superset on the same 3:00 clock.
Bench Press (290# max)
 10x 45#
 8x 135#
 5x 185#
 3x 8 @ 210# x 10 last

Deadlift (405# max)
 10 x 135#
 5 x 225#
 3x 275#
 3x 8 @ 295# x 10 last

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

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

Lunch, Client.....

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

Hanging Toes-to-Bar
 4x 12

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 4.95 miles
 - 57:42
 - 630 ft. of elevation
 - 11:39 pace
 - aveHR 138
 - maxHR 154