Tuesday, Feb. 16th, 2010

AM

Run 5km

PM

"active recovery"
3 rnds of:
10 pushups
10 situps
10 squats
foam roller 20 min
stretch 10 min

Monday, Feb. 15th, 2010

AM

Squat
5x5 @75%

Bench
5x5 @75%

PM

Clean&Jerk
5x3 @80%

rest 5 min

500m Row
10 rnds of Cindy
5 pullups
10 pushups
15 squats
500mRow

Saturday, Feb. 13th, 2010

WinterLift

Snatch 1-1-1
Clean&Jerk 1-1-1

Friday, Feb. 12th, 2010

Row 5 km

Thursday, Feb. 11th, 2010

21-15-9
SDLHP 95#
Push Press 95#

rest 10 min

500m Row

Tuesday, Feb. 9th, 2010

Deadlift
work up to a heavy single

"JT"
21-15-9
HSPUs
pushups
ringdips

Monday, Feb. 8th, 2009

3rnds of:
8x30m sprints
75 squats
50 tuck jumps
25 DUs