Run:  5 miles

LCPP:  6 mins @ 22kg; 8 rpm

Push-up:  3x12

Row: 3x12 @ 22kg

Arms and shoulders 

 Warmup

Run:  5 miles

Pushpress:  3x3 @ 36kg

SB clean:  5x2 @ 150 lbs

Push-up:  3x10

Row:  3x10

Arms and shoulders 

 LCPP:  10 mins @ 22kg; 8 rpm

 Warmup

LC:  5x10 @ 2x22kg

Push-up:  3x12

Rows:  3x12 @ 22kg

Run:  6 miles

 LCPP:  4 mins @ 22kg; 10 rpm

Run:  3 miles  sub 30 mins

PP:  4x2 @ 36kg

Push-ups:  3x10

Rows:  3x10/10 @ 22kg

 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