Tuesday - Oct. 22

Jump Rope - 2 minutes

Erg - tabata - resistance @ #7
meters - 1109
ave. watts - 275.9

Press
5 x 45, 65, 75, 85, 95, 105, 115, 125#

Press - bamboo bar
8 x 50, 70, 80, 80, 80#

15 minutes (EDT) - 12 sets each
DB Press - fat gripz @ 40# x 5 reps
DB Row - 2.5" handle @ 110# x 5 reps

Preacher Curl
 8 x 25, 45, 65, 75#

V-bar Pushdown
 8 x 50, 60, 70#

Ab Wheel
3 x 10

Later in afternoon......

Rock Rings
On 3 minute cycle - 7 sec each on Jug
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist