100629

noon -
elliptical x 15 minutes
Free motion circuit 3 x 10

pm -
25 minute easy run
5k

volleyball

100628

pm -
2k warm up
awu
3 x 600m
2:18, 2:16, 2:12
2k cool down
5.8k total

100627

pm -
bike x 20 minutes
med ball + kettle bell
hoist circuit x 1

100626

am -
volleyball
ice and heat today for my sore heal

100624

noon -
bike x 10 minutes
stretch
leg press 180 x 10 x 4
free motion - chest press, shoulder press, pull down

100623

pm -
ORTC workout
2k warm up + awu
800m x 5
3:40, sprint straight jog curve x 2, 3:15, sprint straight jog curve x 1
cool down
[sore right Achilles and left hamstring] iced

100622

am -
easy run - 34'
stretch + ice

noon -
Breathe-downs -45,65,85,105#
Dumb bell press 6-8 -35#
Side to side 2
[Dumb bell Bench 8-10 -45# + Leg extension 10 + Leg curl 10] x 3 sets
Stretch & foam roll

pm -
volleyball

100621

noon -
bike x 20 minutes
core + stretch

100619

Secret City Home Run 5k
22:51
28th overall
1st age group

100617

noon -
warm up
Push press 115, Hang clean 135 (3 x 3 each)
Box jumps with 10 (3 x 6)
Step ups 3 x 8

100616

am -
Warm up 1.5miles
Awu + drills
600m, 400m, 200m with equal distance jog
2:10, 1:20, 0:36
Walking Lunge 2 x 10
Pedestal 30s + Push ups x 15 + Stretch + Shoulder stability

106015

am -
bike x 10 minutes
breathe downs 45, 65 x 3, 115
plate lift 25# x 6 x 4
[rows + leg extension + leg curls] x 4
curls 65 x 6 x 2
overhead press 30, 35 x 10 - 12 + sit ups x 15 x 2

100614

am -
warm up
awu
[300m + 100m recovery + 300m] x 2
97, 60, 55, 57
stretch + pedestal x 30s + lunges x 8 + push ups x 15

100612

pm -
heat acclimation run (Hotter than Hell)
1.7 x 1.7

100610

am -
pedestal 30s

noon -
Push press 95, 105 Hang clean 115, 135 [3 x 3]
Box jumps [3 x 5] 10#s
Step ups 3 x 5 - 8

100609

am -
100m x 5 x 3 
rest 1 minute between reps, 10 minutes between sets
15-17 seconds
sit ups x 15 + back extension x 15
stretch

100608

am -
sit ups x 15

noon -
Breathe-downs 45#
Push outs 6 15#
Side to side 2 15#
Bench 8 115# + Leg extension 10 35# + Leg curl 6 - 8 25#, 35#
sit ups 3 x 10

pm -
volleyball
sit ups x 15

100607

am -
220m x 4 
Rest 4 minutes between reps
47, 42, 43, 39
[pcs + sit ups x 15 + stretch + push ups X 15] x 2

100606

[pcs + sit ups x 15 + stretch + push ups X 15] x 2

100605

pm -
pcs + sit ups x 10 + push ups x 10
stretch

total sit ups for the week = 60

100604

am -
beach run 3.5 miles
[pcs + sit ups x 10] x 2
stretch right hamstring is sore

100603

pcs + sit ups x 10
stretch

100602

am -
2 x 2 [17:05, 15:57] 33:02
pcs + sit ups x 10

100601

sit ups x 10
pcs
stretch

100531

am -
track workout [Myrtle Beach High School]
warm up + awu
3 x 400m [1:24, 1:18, 1:15]
stretch

100530

Core - pcs