5fr/4k/3bk/2im/1fr
500 kick br
300 swim
~2200
4x6/6/4/6 Bk sq w. 135/175/195/185
4x8ea DL w 135/175/195/185
alt. 3x8ea DB Row w. 45/50/50
3x6 Bench w. 135
alt. 3x10 hanging leg lifts
alt. 3x10 lower back extensions
Foam roll
4x6/6/4/4 HC w. 115/135/150/145
4x8/6/4/4 FtSq w. 95/125/135/135
alt. 4x8ea SL DL w. 40/40/45/45
Foam Rolled.
5 miles
5fr/4k/3p/2im/1fr
8x200 alt. IM and Fr
200 IM broken into 4x50fst
wd~3600
3X6 DL w. 135/185/205 1x2 DL 225
alt. 4x6 pull ups
4x6 incline bench w 95/115/135
alt. 3x6ea leg raises
alt. jump rope
Core/foam roll
3x5ea DB Snatch w. 40/50/55
3x12 FTSQ w. 95/115/125
3x8ea Kneeling pull downs w. 25/30/32.5
alt. 3x8ea Squat Pulley Rows w 42.5/47/50
alt. 3x10 bicep curls w. 45/50/55
4x8/8/6/4 DL with 135/165/185/205
alt. 3x6/7/8 Pull ups
Roll out
Core [vups, cherry pickers, kick, sky touches, curl ups.]
2x[3x300] s/k/p fr and bk
Wd ~2000
6/8/8/6/5 HC w. 45/95/115/135/145
4x8 Ftsq w. 95/115/135/145
alt 4x6ea DBDL w. 40/45/50/50
3x8ea bench w. 95/115/135
alt. 3x10 back extensions w. 10lbs
alt. 3x10 face pulls w. 50/57.5/67.5
5fr/4k/3p/2im/1bk
600k 2brk/2flyk/2brk
4x100 IM on 1:30
Wd ~2500
4x8/6/4/3 Hanging Shoulder Shrugs w. 45/95/135/155
5x8/8/8/4/4 w. 95/135/185/225/245
alt. 3x6 pull ups
2x8ea Pulley Rows w. 42.5/45
alt. 2x10 Bicep curls W bar w.45/45
Roll out
8 miles
4 mile run
Quick yoga [2 salutations]
Roll out
5x10/8/6/4/1 BB Ft Sq w. 95/120/135/160
2x8ea SL DL w. 45/50
alt. 2x8ea DB Row w. 60/60
4x8/6/4/3 Incline Bench w. 75/95/125/135
alt. 4x16 Upright Leg Lifts
alt. 4x8 Tricep pull down w. 55
5fr/4k/3p/2im/1fr
600k w. 2x150flyk/150brk
4x25f FAST
wd~2300