sansom MTB

10 miles

four?

squat
bench
deadlift

grace painful

twice

20 mile roadie

2.5 mile run

running

5 mile run 40 minutes

MTB

gateway 9 miles

sansom 6 miles

i like this one

5 rounds:
400m run
21 kbell swings 53#
12 burpees
17:49

gateway MTB

8.5 miles

one full lap east + west

sansom park MTB

10 miles

fun stuff

4 mile run

back squat 1x10, 1x8, 3x5, 2x3

EMOM pullup pushup ladder
1,1; 2,2; 3,3;...
14 rds + 15 reps
to 20 rounds of pushups

where am i

5 rounds for time:
50' overhead lunges 45#
21 burpees
11:34

5 rounds:
135# push press 5x
4 muscle ups

sansom park MTB

11 miles... one full lap

tuesday stuff

3 mile run 23:00

100 double unders
25 toes 2 bar
25 deadlifts 225#
50 box jumpovers 24"
7:07

9/11 stairclimb with TCC 81

110 floors

9/11

roadie 26 miles

ymca with joey

run intervals on the treadmill

Easy cervelo ride

15 miles 55 minutes

TCC #81

TCC 81#

400m run
81 squats / hold squat
400m run
81 lunges / hold squat
400m run
81 jumping squats / hold squat
400m run
81 jumping lunges / hold squat
400m run
81 push-ups / high plank

Some stuff

Deadlift 5rm X 10

Amrap 20:
5 pull-ups
10 power snatch db 50#
15 push-up
20 air squat

9 rds

First long roadie ride on the S2

30 mile roadie from home to Benbrook ymca

Cooper Clinic day four

Roadie crit 

30 min 

10.5 miles 

20.5avg