to the gym.
roll
jump rope
active stretches
(1) hang clean; 5x95,105,115
(2) squat; 10x45, 8x95, 3x115,135, 4x4 @ 155
(2) rdl; 4x5 @ 135
(3) deadlift; 8x135, 3x155,185, 1x2 @ 205,225
(3) db swing; 5x8 @ 40
(4) bench; worked up to 2x185, 1x185
(4) back ext; 4x8 w/45lb plate
(4) chins/pulls; 4x5
(5) travelling pushup with row; 3x10 w/20lb dbs
(5) 5 up downs; 3 sets
bike intervals; 3 min warmup, 30 sec on x 1 min off (15,5), 5 intervals
stretch
dinner
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