strength day

ryan, tj, cody, jake

warm up row/ride 10:00

30 yards lunges

10 pushups

3 rounds

kb work, x6...

swings

single hand swings

clean

squat

push press

jake 25#

ryan 40#

tj 44#

cody 35#

1 clean, 1 jerk, 1 oh lunge

2 each side every minute for 20:00 minutes

pullup ladder ending with 1 kte

1-8

jake 1,000 meters: 3:49

ryan 5:00 airdyne: 156 calories

josh (possibly injured rotator cuff):

ride 10:00

x15 squat

x30 lunges

3 rounds

step-up ladder/weighted situp ladder

1-10-1 @ 20#, 16" box

brad, gary:

row/ride 10:00

x10 squat

x5 wall squat

x10 shoulder dislocates

4 rounds

3x10 front squat @ 65#/75#

1x8 @ 75#/85#

1x5 @ 115#/105#

1x2 @155#/115#

1x1 @175#/145#

1x1 @205#/165#

brad 85#

gary 65#/95#

every minute on the minute clean + 3 fspp for 12:00

no abs.