Thursday - July 19

Dynamic Warm-up / Jump Rope 2 minutes

Lateral Band Walk
 3x 10 (r/l)

Box Jumps
 20" - 3x 12

OH Squat
 10x 20, 30kg

Barbell Clean - full squat catch
 3x 40, 50, 60, 70, 80, 80kg

Plate Overhead Lunge Walk (r/l)
 8x 25, 35, 45#

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

Clients......

Pool Swim
 - Freedlander outdoor pool
 - 500 yds. - 10:33
 - 500 yds w/ pull buoy - 10:57
 - 500 yds. - 12:13
 - 36:15 total time
 - not too bad considering its been 5-6 weeks since my last swim

Lunch, Paperwork......

Jump Rope - double under practice
 - 6 jump best series

Deadlift
 10x 135, 185, 225, 225, 225#

Toe-to-Bar
 x6, 8, 10, 12, 15

DB RDL
 10x 35, 45, 55, 65, 75#

Decline Situp @#4
 x20, 20, 20