A: back squat 3x5@65%
B: Bench press 3x5@65%
C1: Double Kb Shoulder press 2x10
C2: FC Lunge walk 2x16steps
D1: push ups 2xMax
D2: leg extensions 2xMax
E: OH triceps extensions 2xMax

Back squat:
* 1x10 @ 60% of 1RM
* 1x8 @ 65%
* 1x8 @ 70%
* 1x8 @ 75%

Leben

8.15 miles
Total time: 1:17:11
Avg Pace: 9:28
Avg HR: 135
Elevation: 558ft
Calories: 1,161

Ran from Rick and Carols. Pretty hilly route. Felt rough at the start from Mel and Matt's wedding night before. Body, legs, & mind came around after a few miles. Ran only with water, did not bring and chews, etc. Felt the hills a lot, chalk it up to Saturday nights festivities. All-in-all a good run. Negative splitted the run.

http://connect.garmin.com/activity/132768411

Kirkka Keimola

Squat Clean 3.3.3- 75,95 &115x3

then:

15 min AMRAP

3 HPC 155/110 @ 95#

6 Over the Box 20"

9 T2B

6 rounds + 3 Over&Back Box

Did much better not mutilating my chest today. Thought about catching the bar higher and not letting it slam into me. Crossing my fingers for minimal bruising :)

7min AMRAP of:
2-4-6-8-10-12-....
* squat clean
* push-up

Squat machine (add machine weight of 53kgs to weights below):
- 80kg x 5 = 400
- 120kg x 5 = 600
- 160kg x 5 = 800
- 200kg x 5 = 1000
TOTAL = 3,000

Dead Lift:
- 60kg x 3 = 180
- 100kg x 3 = 300
- 120kg x 3 = 360
- 140kg x 3 = 420
- 160kg x 1 = 160
TOTAL = 1,420

Thruster:
- 40kg x 10 = 400
- 50kg x 7 = 350
- 60kg x 5 = 300
- 70kg x 3 = 210
- 80kg x 1 = 80
TOTAL = 1,340

Dumbell Step Up onto 20" Box (rest dumbells on shoulders):
- 18kg x 10 = 360 (each leg)
- 18kg x 10 = 360
- 18kg x 10 = 360
TOTAL = 1,080

                                                 GRAND TOTAL = 6,840

20 mins workout:
0-2 mins Max DUs
2-10 (Even mins, 6 x Power Clean @ 55kg and odd mins 12 x KB swing 24kg)
10-12 mins Max DUs
12-18 (even mins Turkish getup, 1 each arm 24kg and odd mins 8 Burpees)
18-20 Max DUs

Exercises can be tailored to suit.

Back Squat 3-3-3-3-3 reps

225-245-255-265-275