Saturday Feb 26 Squat Tuck Jump/Situp

Back Squat x3 165, 175, 185, 190, 195

For time 25, 20, 15, 10 reps

Tuck Jump

Situps

6:20

Fri Feb 25 Ride

Ride 28 with Fred from Lake Pf, 14.7 Avg, strong N wind.

Thurs Feb 24 "Cindy"

AMRAP 20 minutes
5 pullups (blue band assist, but kipping!)
10 pushups
15 squats

10 rounds in 20:05 new PR

Tues Feb 22 Run, Deadlift

Run 2 mi
Deads x3 185,225,235,255,260

Monday Feb 21 Bench, Squat, burpee

Bench, WU then 5 sets 5 reps at 145
Squats WU then 3 sets 5 reps at 180

30 Burpees 3:18

Sat Feb 19 Climb Erock with Ken

Lead some stuff finally
Jackknife
Cave Crack
Harder than it Looks
Mark of the Beast
Sweat

Fri Feb 18 "Kelly"

Pull, Push, Squat, dip 3 rounds warm up


Three rounds for time of: 
Run 400 meters 
15 Box jump, 24 inch box 
15 db thruster 15 #
17:05

Wed Feb 16 "Eva" scaled

4 RFT
Run 1/4 mi
20 rep 45 lb db swing
20 rep pull up (green band assist)

27:05

Pull ups even with assist very broken

Tues Feb 15 Squats, DB

Squat Work sets 5x175x5

5 rounds
5x db deadlift
5x db hang power clean
5x db push press
5x db squat
30,35,40,45,45

Monday Feb 14 "Whitten"

5 rft
15x 35# db swing
15 power clean 65#
15 box jump
19:04

Sun Feb 13 Climb

Erock Ken, Tim Betsy
Proks, Mystery and Imagination, Ben's Dilema

Saturday Feb 12 Bike 30

Ride from Lake Pf with Ken and Fred
30.7 avg 14.7

Tues Feb 8 Lumberjack 20

20 Deadlifts 185 lbs
Run 400m
20 db swing 45 lbs
Run 400m
20 Overhead Squats (85lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups 
Run 400m  (20”)
Run 400m
20 DB Squat Cleans (30lbs each)
Run 400m


45:45

Monday Feb 7 Bike Hills

Mt Bonnell repeats
6:10
5:45
6:15

Wed Feb 2 Run etc

Run 2
20 push, 30 situp, 40 squat -- cold cold

Tues Feb 1 Stairmaster 45 4.0 COLD