Thursday - June 30

10 SuperSets
 - pullup x8
 - pushup x20
 - situp x20
 - dips x10

8-count Burpee x25

Max Pushups in 2 minutes: 75
Max Situps in 2 minutes: 65
Max Pullups: 16

Abs SuperSet x2
 - hanging knee raise x10
 - situp x30
 - oblique crunch x30
 - atomic situp x30
 - crunch x30
 - reverse crunch x30

Neck exercises x40
DB Shrug @ 55# x40

Sorinex Infinite Rope
 - 20sec. Work / 10sec. Rest x 8 sets
 - standing arm over arm pulldowns
 - Wow. Forearm, lat and biceps pump like no other.  This thing is a keeper.

Wednesday - June 29

Dynamic Warm-up

Front Squat (off 120kg max)
 5 x 60, 78kg
 5 x 90kg
 3 x 102kg
 1+ @ 114kg x 2

Trap Deadlift (off 230kg max)
 5 x 95, 150kg
 5 x 173kg
 3 x 196kg
 1+ @ 219kg x 1

FBBC 2-3/8" Axle Deadlift, double overhand(off 165kg max)
 5 x 90, 107kg
 5 x 124kg
 3 x 140kg
 1+ @ 157kg x 1

Single Leg Deadlift
 8 x 24, 24, 24kg

Break for Lunch.....

SuperSet - 30# weight vest
 - squat 4x15
 - lunge (r/l) 4x15

Double Leg Bound
 - 3x15

Side-to-side Hurdle hop - 12"
 - 3x20

Seated Calf Raise
 8 x 45, 70, 115, 115, 115#

Fire Hydrants 2x100

DB Farmers Walk @55#
 - 2 x 200yds

After Work......

Road Bike
 - 22.38 miles

 - 1:18:42

 - ave cadence 82

 - ave speed 17.1 mph

 - normalized power 161

 - aveHR 128

 - maxHR 155

 - 1328 ft. of elevation gained

Tuesday - June 28

KB Snatch set
 - 10 minutes, single arm switch
 - 20kg
 - 22rpm

Later in the evening.......

Open Water Swim
 - Killbuck Lake
 - 46 minutes

 - 2000yds. (One of the ladies had a gps watch that tracked our distance)

Monday - June 27

10 SuperSets
 - pullup x8
 - pushup x20
 - situp x20
 - dips x10

Abs SuperSet x2
 - hanging knee raise x10
 - situp x30
 - oblique crunch x30
 - atomic situp x30
 - crunch x30
 - reverse crunch x30

Neck exercises x40
DB Shrug @ 55# x40

After work.......

Road Bike
 - 21.78 miles

 - 1:10:20

 - 18.6 aveMPH

 - ave cadence 83

 - normalized power 200

 - 1263 ft. of elevation gained

 - aveHR 143

 - maxHR 175

Saturday - June 25

10 minutes - Every minute on the minute

 - 150# sandbag 10yds down/back

 - 10 pushups 

5 minutes rest

10 minutes - Every minute on the minute

 - 225# yoke, 20yds down/back

5 minutes rest

10 minutes - Every minute on the minute

 - Sorinex Hoog Sled + 25# lawnmower handle push down /pull back 20yds.

Drive to Wooster Memorial Park

 - 5.3 miles

 - 1:47:07

 - 35# pack

 - 628ft. of elevation gained

Friday - June 24

KB Snatch Set
 - 10 minutes, single arm switch
 - 20kg
 - 22rpm
 - no breakdown in form the last two weeks

Thursday - June 23

1 to 10, 10 to 1
 - pullup x1
 - pushup x2
 - situp x3
 - dips x2

Flutter Kicks x100
Leg Lever x100
8-count Burpee x25

Neck Exercises x40
DB Shrug @ 55# x40

Later after work.....

Trail Run series event
 - Wooster Memorial Park
 - 4.98 miles
 - 48:10
 - 9:40 pace
 - 531 ft. of elevation gained