4-10-12

Tuesday
A.M.
A. Dead Lift @ 11X1- 3, 3, 3; 6 min (start @ 405) - 405/415/425 (felt awesome, I think I could have done 430ish, but my back was very very tight when I got in this morning. Need to work on that)

B1. CTB Pull Ups; 3 x 14; rest 10 sec
B2. HSPU; 3 x 12; rest 5 min
- The first two sets were awesome. I've lost a little weight so that has helped. The only snag was getting 9 reps then 3 reps on the last round of HSPU

C1. GH Raises @ 20X1; 3 x 18; rest 10 sec
C2. GH Sit Ups; 3 x 18; rest 2 min
- Tempo raises are still pretty hard. Situps felt good.

P.M.
7 sets @ high consistent aerobic effort
30 sec Row
30 sec walk
30 sec Wall Ball, 20#
30 sec walk
30 sec Double Unders
30 sec walk
30 sec Bear Crawl
30 sec walk
30 sec Air Dyne
30 sec walk

Rowing - 155m/150m/145m/140m/140m/140m/135m

Wallball - 15/15/17/16/14/14/14

Double unders - 50/49/47/40/37/42/42 (really should have gotten a longer rope... but I didn't)

Airdyne - (calorie count, got it working at round three) - 10/13/10/10/13