Run40:00 [3] 5.38 mi (7:26 / mi) +452ft6:53 / mi slept:8.0 weight:159lbs
40 minute run in Palm Springs...#hot...#dry
2 PM
Stretching20:00 [3] slept:8.0 weight:158lbs
hips and hamstrngs
3 PM
Bike2:38:00 [3] 37.12 mi (14.1 mph) +4405ft slept:8.0 weight:159lbs
2.30+ ride in Palm Springs...brutal winds...rode up to the tram x 2 then on the 3rd just went to mile marker 1. Also threw in 20 minute effort holding greater than 300 watts on the first climb.
AVG WATTS= 239
2+ hour ride with 4 x 6 minute efforts seated climbs up Newport Coast holding > 300 watts.
AVG WATTS = 235
4 PM
Weights1:10:00 [3] slept:7.0 weight:159lbs
Overhead press 4 x 10 with 45#
Back squat warm up 2 x 10 up to 135#
4 x 5 Back Squat ending with 190#
Clean and Jerk with 65# 3 x 10 reps high quality and quick/explosive
Deadlifts 5 x 12 with 125#
V-Ups 5 x 12
Toes to Bars 5 x 10 unbroken
Planks 3 x 45"
Supermans 4 x 12
Prone hip extensions 3 x 12
Wall Balls 2 x 10 with 14# ball and 2 x 10 with 20# ball