3x16 DB Squat w. 50/60/70
alt. 3x10 DB DL w. 55/65/70

2x10 Back extensions
alt. 2x20 leg lifts on elbow rests
alt. 2x10 lat pull downs w. 110/120

4x6/4/6/8 ftsq w. 45/95/125/135
alt. 4/6/6/8 pull ups

4x8 trapbar sq w. 95/125/155/175
alt. 4x8 DB shoulder press w. 30/30/32.5/35

3x8 bench w. 95/115/125
alt. 3x8 facepulls w. 45

5x6 FtSq w. 45/65/95/115/130

3x8ea SLDL w. 35/40/45 PLUS 1 set of 6 DBDL w. 50s
alt. 3x6pull ups

3x8 tricep pull downs w. 42.5/50/42.5
alt. 3x8ea kneeling oblique twists w. 20/25/27.5

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

500 1fr,3bk,1fr

6x200 IM, fr

4x25 IMO Spr

Wd~3500

6/8/8 bksq w. 135/155/65
alt. 4x8 dbdl w. 45/50/50/55

3x8ea kneeling oblique pull downs w. 20/22.5/25
alt. 4x20 elev. push up on bosu ball

2x8ea bicep curls w. 30/30
alt. 2x10 dips
alt. core [vups, side plank leg raises, toe ups, leg lifts]

10 miles in the windy cold! Great sprints, great form, great breathing, feeling grand

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

8x50 IM turns

4x25 all out sprint fr

Wd~2200

9x300 s/k/p [fr/bk/br]

8x100 IMO

WD~3800

Two 10 miles to and from Harlem

4x10 Trapbar DL w. 95/135/165/185
alt. 4x14 KB Swings w. 30/35/40/45

4x10/8/6/2/2 Incline Bench w. 95/115/135/145
alt. 4x8 dips

3x core as v-ups, bicycle, sky touches, vcurls
jump rope

5 miles. Through the park

8/6/3/1 Hang Clean w. 95/130/145/155

8/6/4/2 BkSq w. 95/135/165/185
alt. 3x10 DB shoulder press w. 30/32.5/35

8/6/4 DL w. 135/175/195
alt. 5/6/7/3 pull ups

3x[20 push ups
16ea hip raises on medball
standing rows on pulleys w. 30/40/40]

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

3[3x300] k,p,s bk,br,fr

6x50 fst fly,fr

wd ~4700