Monday Madness

Row 1000m
Back Squat:
45/5, 65/4, 95/3, 140/5.... So I was suppose to do 3 sets of the last weight. No thank you today. One was enough. I almost did not finish the one set.

Pull-ups: 5,5,5,5 Strict Super set with Knees to Elbows 5,5,5,5

Hiking

Hiked 5 miles in Mt. Baker National Park. Beautiful sights.

Row, Row, Row Your Boat

Row for 30 minutes

6,605 m

Tougher than I thought it was going to be.

Endurance Day

Run 30 minutes with 3 fartleks in the last 15 minutes.

5 sets of 5 kipping pullups and 2 ring dips. (Focused on depth for ring dips.)

Max Effort Day

Warm up on the rower 1000m
Dead lift
45/5, 135/5, 165/3, 175/2, 200/5

Press
45/5, 55/5, 75/5, 75/5, 75/5

Walk Samson

Rest Day

First Day of School = planned rest day

Bike Ride

Labor Day.

I rode my bike around Lake Samish and back. 30 miles?? Something like that.

Includes changing yet another flat. I have changed more flats in 9 months that I did in the 3 years I rode in GA.