Friday - Aug. 31

Sandbag Circuit
 - every minute on the minute for 10 minutes
 - 150# sandbag shoulder and walk 10yds. down/back
 - 5x DiveBomber Pushups

Sandbag Shoulder (r/l)
 - 200# bag
 x1, 2, 3

Clients.....

After Work....

Open Water Swim w/ Josie

 - Killbuck Lake

 - 1485 yds.

 - 32:08

Thursday - Aug. 30

Double KB Clean+Jerk
1x 12, 16, 20, 24, 28, 32, 36kg
2x 12, 16, 20, 24, 28, 32, 36kg
3x 12, 16, 20, 24, 28, 32, 36kg
4x 12, 16, 20, 24, 28, 32, 36kg
5x 12, 16, 20, 24, 28, 32, 36kg
6x 12, 16, 20, 24, 28, 32, 36kg
7x 12, 16, 20, 24, 28, 32, 36kg (no full rep on 6, went 5+2 last set with 36kg)
 - heavier bells started to feel heavy after 4x.  Very enjoyable series overall though.
 - 196 total reps for those curious

Lunch....

Barbell Press
 10x 45, 65, 85, 95, 105#

DB Row w/ FatGripz
10x 45, 55, 65, 75, 85#

Lateral DB Raise
10x 15, 17.5, 20#

DB Shrugs
15x 50, 70, 90#

Sledge Hammer Int/Ext rotation (r/l)
 8# choked up x10, 10, 10

After Work....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.21 miles
 - 24:05
 - 206 ft. of elevation
 - 10:53 pace

Wednesday - Aug. 29

Squat
 10x 45, 135, 185, 205, 225, 225#

High Box Squat - 18" (touch, no sitting)
 6x 135, 225, 245, 265#

Bulgarian Split - on Hurricane machine
 6(r/l) x handles+0, +50, +50#

Overhead Surge Lunge (r/l)
 8x 50, 50, 50#

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

Lateral Band Walk
 - 3x 10 (r/l)

Barbell Lateral Lunge (r/l)
 6x 15, 20, 20kg

Stretch / Foam Roll

Machine Leg Curl
 10x 70, 80, 90, 100#

Tuesday - Aug. 28

Bench Press
 10x 45, 115, 135, 155, 175, 185#

Pullup - 2" bar
 x 2, 4, 6, 8, 10

Lunch....

Incline DB Press
 12x 45, 55, 65, 75#

Pulldown
 12x 100, 120, 140, 160#

Low Incline DB Press
 15x 50, 60, 60#

Reverse Grip Pullup - standard bar
 x2, 4, 6, 8, 10

Dips
 x10, 15, 20, 25

Neutral Grip Pullup
 x2, 4, 6, 8, 10

DB Kickback
 10x 15, 20, 25#

Straight Bar Curl
 10x 45, 55, 65#

Side DB Raise
 12x 10, 15, 15#

Wrist Roller
 x20, 24, 24kg

After Work....

Road Bike
 - 19.03 miles
 - 1:10:14
 - 16.1 aveMPH
 - 1101 ft. of elevation
 - aveHR 129
 - maxHR 165

Monday - Aug. 27

Deadlift
 10x 60, 80, 100, 120kg

Sumo DL
 6x 60, 80, 100, 100kg

Zercher
 5x 60, 80, 100, 100kg

Suitcase DL (r/l)
 6x 60, 70, 80, 80kg

Friday - Aug. 24

Double KB Clean+Jerk
 10x 12, 16, 20, 24, 28kg
 8x 12, 16, 20, 24, 28kg
 6x 12, 16, 20, 24, 28kg
4x 12, 16, 20, 24, 28kg
2x 12, 16, 20, 24, 28kg

Thursday - Aug. 23

Spin Bike
 - 60 minutes
 - aveHR 115
 - maxHR 137

Lunch....

Various 10# MedBall Throws
 - side slams, overhead slam, overhead for height. side towards wall, overhead forward to wall

After Work.....

Trail Run w/ Kilo
 - Wooster Memorial Park
 - 2.29 miles
 - 25:16
 - 11:03 pace
 - 207 ft. of elevation