Sunday:
Run 2 miles
Stair Climber 40 minutes

Monday:
OHS 45lbsx10, 65x10, 95x10
Hang Clean: work up to 185lbs
Deadlift: 3x275, 2x315, 2x315, 1x345, 1x365, 1x365
Press, Push Press, Jerk 1-3-5
115lbs, 125lbs, 135lbs
Spin class: 1 hour

Tuesday:
OHS 45x10, 65x10, 85x10, 95x10
Tailpipe: 3 rounds 250m row + 1min "rest"
-"rest" = holding 25lb DB in Rack position
Row time 46,47,49 sec
Medicine Ball throws 10 min
Run 2 miles - easy
Bike 10 miles - hard

Wednesday:
Bike Big Mountain