4x6 HC w. 95/115/125/130

4x5 BB ftsq w. 85/105/115/115
alt. 4x8 pull ups

4x8 DB Bench w. 35/45/50/50
alt. 4x10 bosu push up
alt. 4x10 tri pull down w. 50/55/60/55
alt. 4x[3x10] shoulder circuit w. 5

4x8 DB DL w 95/135/185/205

4x10 Lat pull down with 100/120/125/125

Row machine

Lat pull down machine

Assisted pull ups

Alt. 4x10 battle ropes

Core:

3x10 weighted standing core crunches w. 60/60/60

3x21s leg lifts

2x15 lower back extension

5x8/10/10/4/2 ftsq w 95/115/130/135/140
alt. 4x10 shoulder raises w 15

4x8/8/6/6 bench w 115/125/135/135
alt. 4x10 hanging v-ups
alt. 4x8 face pulls w. 57.5/60/65/67.5

Swim: 5fr/4k/3bk/2im/1fr

biked to and from farm

5fr/4k/3p/2im/1fr

600k as 2br/2fr/2fr

2x2x100 FAST on 2:00 [1:00,1:00, :59,1:01]

Slow, different route to and around prospect park.

4x10/8/6/4 bksq w. 95/135/155/175
alt. 3x8 pull ups

4x8/6/5/4 DL w. 135/175/195/185
alt. 4x10ea row w. 45

3x10ea shoulder circuit w. 10
alt. 3x10 bicep curl on cables w. 30/35/35
alt. 3x10 tricep pull down w. 50/45/45
alt. 3x10ea leg lifts 

5fr/4k/3bk/2imd/1fr

16x75 4ximo

wd ~3000

4x10/10/8/6 BB FtSq w. 75/95/105/115
alt. 3x10 face pulls w 30/30/35

4x10/8/8/6 Bench w. 115/135/135/140
alt. 3x20 Hamstring Curls on Swiss Ball

3x8 Lat pull Down w. 60/60/70
alt. 3x3x10ea shoulder circuit w. 5/7.5/7.5
alt. 3x10 tricep crushers w. 15/20/20

Foam Roller

hour of yoga

5fr/4k/3bk/2br/1fr

8x100 imokx2

4x75 fly to br by 25

300 wd ~3000

4x5ea/5ea/4ea/4ea DB Snatch w 35/37.5/40/45

2x8 DB Sq w 35/45
& 3x6 BB Sq w 135/145/155
alt. 4x8 pull ups

3x8ea DB DL w 30
alt. 3x16 bosu push ups

3x8ea shoulder rows on pulley w 35
alt. 3x8ea bicep curls w. 20/25/25
alt. 3x10 overhead tricep extention w 45/50/50
alt. 2x20core vups, cherry pickers, mountain climbers

5fr/4k/3bk/2im/1fr

3x500 as 3s/2k,3.5s/1.5k,4s/1k

wd~3200

5fr/4k/3p/2im/1fr

600 bk 6shims each wall

600 p 5-7-9 breaths

3x25 underwater

200brk

100w