Mon: 6/9/14, Str, end, coach

In the PM:

Warm up: 

200 x jump rope 

Joint mobility

Kb drills @ 20kg

Strength:

Bench press (r/p): 9,4,2 @ 185#

4 rounds: 

3 x strict press @ 115#

90 sec bike @ medium pace

Strict pullups: 4 x 6 (EMOTM)

Work capacity: 

3 x 300 yard shuttle runs on court (1/1 rest)

(65 sec, 60 sec, 56 sec)

Endurance:

25 min bike @ medium pace

Then: 

Coached 2 hours

Later in the PM:

Durability:
Cold shower

Relaxed stretch

Notes:
Presses were supposed to be at 135# but I could only get 1 round so I dropped to 115#. Ran a little short on time so had to skip 1 arm rows, rode the bike to help recover from sprints while monitoring open gym. I have lost a lot of strength in my time away from barbells while working on the house.