Tuesday - Feb. 20

Dynamic Warm-up / Jump Rope 2 minutes

Agility Ladder

Squat (340# max)
 10x 135#
 5x 185#
 3x 225#
 2x 245, 270#
 5+ @ 290# x 7
 - I can definitely tell I am primed for strength endurance.  265 for 20 felt comfortable, but 290 for 7 today felt like work.  Staying the course, ultra-distance events on the calendar and in the future.

Pistol (r/l)
 5x 18, 16, 14, 11, 11"

Glute-Ham Raise
 x5, 5, 5

Leg Blaster x1

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

Abs x1
 - situp x40
 - 4-way crunch x40 each
 - swiss ball crunch x40
 - leg levers x40
 - 4-count flutter x40
 - russian twist 8kg x20 (r/l)
 - plank - 60sec.
 - 20# mace hammer winds x20 (r/l)

Road Bike
 - 19.50 miles
 - 1:09:16
 - 16.9 aveMPH
 - 1125 ft. of elevation
 - aveHR 135
 - maxHR 164
 - weather was just too nice not to get outside and ride a little.  Winds made it harder than I hoped.

Lunch.....

Abs x1
 - situp x40
 - 4-way crunch x40 each

Clients.......