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What's your workout today?

that dog loves to walk me just to smell where he's been............run 30mins avg hr 118bpm.............nice easy run followed by some easy lifting
 
Squats 1r@95% PM 365

190,225,260,295,330,345

Came out of the hole a little slower then I would prefer.

3 rounds of:
400m Run w/ Sandbag 50lbs as I recall
Rest 2 minutes

1:09, 1:08, 1:10
 
I went running last night. Six miles. Boy, is it cold! I remember running two years ago on Halloween and thinking how cold it was. Last night I started running in shorts and a light, long sleeved shirt, but ran back to my apartment and put on my winter running apparel before heading over the bridge. I actually like running in cold weather, but I'm not sure I'm ready for it, yet!
 
Bench build up 180

100,120,140,160,170,180

21-15-9 reps of:

Clapping Chinups
Hang Cleans, 135 pounds

64

Nothing like trying to grap the bar for a clean when the hands are beaten numb from clapping pullups. I shaved the range of motion at the bottom of the pullups, arms weren't straight, as I was concerned about the load on my all ready beaten up but healing shoulders.
 
Cleans build to 170

95,115,135,150,160,170

8 minute AMRAP
24 Double Unders
12 Chinups
6 Overhead Squats, 135 pounds subbed FS

4 + 24 + 8

FIgured I'd have to scale the OHS due to shoulder issues but when I went to do a warm up before startiing with just the bar it was apparent that OHS weren't going to happen.
 
3 Mile Run
Bench - 135-145-155-165
Bicep 21's
One Leg Standing Dumbell Rows
Seated Rows
Tricep cable pull downs
Cable crunches
Leg Raises
Medicine Ball Crunches
 
It was raining today so we took a walk around the mall. Dont know how far it was. Toook 30 minutes so it was probably close to a mile.
 
4 mile easy run. My last run before my race Saturday.


I wish I had bought new shoes a month ago. My feet are killing me. :angry:
 
3 sets of 5 jerks
3 sets 30 secs on KB jerks
3 sets 10 pull ups
3 sets 10 dips
3 sets front, side, ball and stir planks
3 set push press
30 min on the eliptical
 
good luck with the half. hope for a tail-wind in the last miles................4 1/2 hr mt bike ride on logging roads.all hills...........beautiful ride. had to wait for a bear to cross the road in one place. that made the day
 
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