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

 Run:  5 miles

LCPP:  6 mins @ 22kg; 8 rpm

Push-up:  3x12

Row: 3x12 @ 22kg

Arms and shoulders