Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (140#)
10 x Hammer curls (30# DBs)


5 Rounds
5 x Close grip bench press (160#)
10 x Hammer curls (30# DBs) 


Increased the DBs by 5# and the middle and last set of bench by 5#.  Going to do this one more time before I shift to a push press strength progression of 10, 5, 3, 1 over the next four weeks.  Interesting to see if my press goes up or at least if my muscular endurance going overhead improves as a result of this.


Followed this up almost immediately with a quick back squat and weighted pull up workout.


5 Rounds
5 x Back squat (135#)
5 x Weighted pull up (25#)


Endurance:
Warm-up 800m Jog
6 x 400m w/ 2 min rest 
1:45, 1,45, 1:40, 1:40, 1:40, 1:40


Doing the endurance last in the workout session definitely makes it a bit more difficult. Still happy with the workout, felt like I was just striding along.  Interested in seeing once I let it go a bit how fast I can do a 400 and 800 run.