Thursday - Aug. 7

15 minutes (EDT) - 12 sets of each
 - Pullup x 5
 - Dips x 5

15 minutes (EDT) - 10 sets of each
 - Step-Back Lunge @ 45# x 5 (r/l)
 - Body Row on Rings x 5

Hangboard Entry Level – 10 minutes
  (add one pullup to each hold)

1st.                15 second hang – Jug

2nd.              1 pullup – Round Sloper

3rd.               10 second hang – Medium Edge

4th.               15 second hang w/ 3 shrugs – Pocket

5th.               20 second hang w/ 2 pullups – Large Edge

6th.               10 second hang – Round Sloper

5 knee raises – Pocket

7th.               4 pullups – Large Edge

8th.               10 second hang – Medium Edge

9th.               3 pullups – Jug

10th.           Hang as long as you can – Round Sloper

Decline Situp
 - 3 x 15

4-way hip machine
 - 25# x 8, 10 - all directions each leg

Leg Extension
 - 3 x 12 @ 90#
Leg Curl
 - 3 x 12 @ 50#

Seated Calf Raise
 - 2 x 12 @ 45#

Tuesday - Aug. 5

Dynamic WU

SuperSet
 - Squat @ 80kg - 10 set of 5
 - Press @ 40kg - 10 sets of 5

Pulled my left glute/hamstring while heel hooking an overhanging 5.10a climb in City of Rocks.  Was happy to complete today with moderate pain.  

Tuesday - July 22

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
 - Pullups x1
 - Dips x2
 - Pistol x1 (r/l)
 - Pushups x2
 - Ab Wheel x2

Monday - July 21

StairClimber
 - 25 minutes
 - Aerobic Training, Level 10 of 20

Stretch and Foam Roller

Friday - July 18

Sprints / Up Tempo Runs
 - 50 yds x 10 on 30 seconds
 - 85 yds x 10 on 30 seconds
 - 50 yds x 10 on 30 seconds
 - 15 minutes total, continuously running clock

Later in the evening....

2.4 mile hike with Kilo

Thursday - July 17

Dynamic Warm-up

15 minutes (EDT) - 10 sets of each
 - Squat @ 265# x 5
 - Press @ 115# x 5

Double KB Clean + Push Press
 - 30 sec. Work/Rest
 - 10 sets @ 8 rpm
 - 24kg bells

Seated Calf Raise
 15 x 45, 70, 95#

Toes-to-Bar (tempo 4-1-4)
 x 5, 5, 5, 3, 3

Tuesday - July 15

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
 - Chest to Bar Pullup x1
 - Dips x2
 - Pushups x2
 - Pistol x1 (r/l)
 - Ab Wheel x2

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
 - Chest to Bar Pullup x1
 - Dips x2
 - Pushup x2
 - Pistol x1 (r/l)
 - Ab Wheel x2

Total Time: 1 hour, 35 minutes