warm up: 400m
5 min vo2 w 16k

4 rounds: 27min, 151 HR (83%)
400m
VO2 w/16kg

1 round=5 min=10 sets: SO
10 sets/5 rounds/6 per round=

walk 2 miles

3 sets of 10 leg raises
3 sets of planks for 1 min

92 SITUPS 2.00 MIN

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sea bag drag, without the seabag, but a recycle container.

1 mile; 72kg. 38.24; 76% (136)

pullups
107/1/8=8
120/5/4/3/2=14
107/1/2/3/4/5/6/7=28
107/1/2/3/4=10
107/1/2/3/4=10

107*56=5992
120*14=1690

TOTAL: 7672KG/17000LBS

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Pullups
107/1/12
123/18 (3 ladders of 3)
107/1/10

snatch
16/1/8
24/5/5

Intervals:
800m warmup
swing: 16/8/12
400m jog
swing: 24/10/10
400m jog

20451 lbs

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RUN 3.6

PACE 8.33
HR: 154 (85%)

Take Aways:
stripping the squat back down and doing it right has added value to endurance in my legs.
Intervals are the way to go.
Not winded at all. felt good

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40 min treadmill, at least 10% grade, at least 3 mph

9 rounds of pulls/dips/situps in 16.47
26,100 lbs/1535 lbs per min
90 lb offset

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