Tuesday - Jan. 15

Treadmill
 - 12 minutes
 - 2.0% incline and 7.5 mph
 - 1.48 miles
 - aveHR 141
 - maxHR 162

Warm-up lifts
4x25
 - Reverse Hyper - just legs no swing arm
 - Leg Curl @ 30#
 - Air Squat

Client.....

Squat
 10x 45, 135#
 3x 185, 225#
 20x 245# - 4 breathes at the top of each rep

Rack Pull Deadlift from just above the knee
 - Pop's Lockout challenge - Sorinex
 8x 135
 5x 225
 2x 315
 1x 405, 495, 585, 675, 765# (fail)
 - honestly higher than I thought I might go

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

RDL
 10x 50, 60, 70, 70kg

Wrist Roller
 3x 24kg

Clients.....

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 3.09 miles
 - 28:59
 - 9:22 pace
 - 285 ft. of elevation