Oct 13'

Track

Oct 1

Oct 2

Oct 3

Oct 4

Oct 5

Oct 6

Oct 7: stationary bike 20secs on 4o off level 1-10 10-1

Oct 8 core 20x20

Oct 9 lift

Oct 10 hunt

Oct 11 hunt

Oct 12 hunt

Oct 13 hunt

Oct 14 hunt

Oct 15 swim, weights

Oct 16

Oct 17

Oct 18

Oct 19

Oct 20

Oct 21

Oct 22

Oct 23

Oct 24

Oct 25

Oct 26

Weight room

Oct 7: Bench w/p 135x10, 175x10, 205x5

235x3, 245x2, 255x1, 265x1, 270x1

DB shoulder press(without bench) 4x7

35,40,45,45ea

Weighted pull ups 6x3 60lbs

Back rehab weighted hangs, core

roll out

Oct 9 bw squats

leg press 4x6

handstand push ups 25lbs

3way delt 4x6 15,20,25,30s

bicep

lat pull single arm 80,90,100lbs

Oct 15 Squat-bar 3x10

Incline bench

leg press

horizontal lat row bar

leg ext/leg curl

flat bench

triceps

core