Warmup

Run:  5 miles

Jerk:  5x10 @ 22kg

Push-ups:  4x10

Chins:  12 reps

Arms and shoulders

 Warmup

LCPP:  10 mins @ 22kg; 8 rpm

Run:  5 miles

GtG pushups:  4x10

Rows:  4x10/10 @ 22kg

Arms and shoulders

Run:  3 miles

SB shoulder clean: 3x4

Press:  4x2 @ 36kg

Pushup:  3x10

Row:  3x10/10 @ 22kg

 Run:  4 miles

LCPP:  6x5/5 @ 28kg

Rows:  3x6 @ 28kg

Stretching

 12/09

No run due to rain for the next 2 days

Warmup

LCPP:  6 mins @ 22kg; 8 rpm

SN:  4 mins @ 22kg; 15 rpm

Push-up:  3x15

Row: 3x15 @ 22kg

Run:  5 miles

LCPP:  3x6/6 @ 28kg

Stretching 

 Warmup 

LCPP:  8 mins @ 22kg; 8 rpm

Row:  4x12/12 @ 22kg

Run:  5 miles

Stretching