Tuesday 03/15/11

Phil:

Press
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5


Back Squat
5/3/1 - Week 4 (deload)
40% x 5
50% x 5
60% x 5


Run 3 miles


Kiley:

CFE Swim
Swim 30 minutes.  Cover max distance.

Wednesday 12/08/10

Phil:

Deadlift
5 RM


Bench Press
3 x 5


Run 1 mile


Kiley:

Run 3 miles, best possible pace

Wednesday 09/15/10

Phil:

Run 3 miles

Monday 01/25/10

Run 5k or 3 miles.

OR

15-12-9 reps for time of:
OHS, 135#/95#
Burp-ups
(Courtesy of CF Football)