Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (135#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (155#)
10 x Hammer curls (25# DBs) 


Ok going to need to start increasing the load the first set is supposed to be light, second moderate, and third heavy. I stole this rep scheme from watching a Rich Froning workout. The first two felt light and the last was more challenging, but still went up easilly.  I basically treat it as three small workouts with doing each set of rounds without a break in between sets.  Take a minute or two to change weights and get a drink of water and then start the next set.


Edurance:
4 x 800m w/ 4 min. break in between
(3:30, 3:45, 3:45, 3:45)


Was planning on a time trial but the legs were feeling like stone today, the 800m were all at a relatively slow pace but the last 400m of each were difficutl.


Conditioning:
6 Rounds
3 x Handstand push up
6 x Backsquat (135#)
9 x Pull up


Did this in time intervals with a new round starting every 2.5 minutes.  Nothing too difficult but I can tell my body is fatigued and I need some rest. Going to take an active recovery day with a longer endurance based row tomorrow at an easy pace.