Warmup

LCPP:  10 mins @ 23kg

Floor press:  3x5 @ 28kg

Row:  5x8 @ 28kg

Arms and shoulders

Run:  2 miles sub 20 mins

 Run:  4 miles 

Jerk:  5x10 @ 2x22kg

Rows:  5x5 @ 36kg

Walk:  1.5 miles

 Run:  6 miles 

BJJ:  2 hrs

 LCPP:  10 mins @ 22kg; 8 rpm

Push-up:  2x20

Rows:  3x12 @ 2x22kg

Run:  2.5 miles

 Run:  5.5 miles

 Run:  2 miles sub 20 mins

Jerks:  5x10 @ 2x22kg

Rows:  5x10 @ 2x22kg

Walk:  1 mile

Stretching

Run: 5 miles

BJJ:  2.5 hrs

 Warmup

LCPP:  8 mins @ 22kg; 8 rpm

Push-ups:  3x20

Rows:  4x15 @ 22kg

Arms and shoulder work

 Jerk: 5x10 @ 2x22kg

Rows:  3x10 @ 2x22kg

Stretching 

 Warmup

Run:  3.5 miles

LCPP:  6 mins @ 22kg; 8 rpm

Push-ups:  3x20

Rows:  3x20 @ 22kg

 Warmup

PP:  4x4 @ 36kg

SB shoulder:  5x2 @ 150 lbs

 Warmup 

LCPP:  10 mins @ 22kg; 8 rpm

Push-ups:  4x12

Rows:  4x 12/12 @ 22kg

Run:  6 miles

Arms and shoulders 

 Snow/storming today so all inside.

Warmup

LCPP:  4x4/4 @ 36kg

Row:  4x4/4 @ 36kg

Swings:  30 reps @ 36kg

 Warmup

Jerk:  4x12 @ 2x22kg

Run:  2 miles, 08:25 avg

Push-up:  3x12

Rows:  3x8 @ 28kg

Arms and shoulders

 Warmup

Run:  6 miles

LCPP:  8 mins @ 22kg; 8 rpm

Push-up:  3x15

Rows:  3x15/15 @ 22kg

Arms and shoulders

 Run:  5.5 miles 

 Stretching

Jerk:  5x10 @ 2x22kg

Stretching