Tuesday - Oct. 29

Jump Rope - 2 minutes

Erg - tabata - resistance #6
 total meter - 1131
 ave. watts - 293.0

Handstand Pushup Eccentrics - 4 count
 x 3, 3, 3

DB Shrug
20 x 60, 80#

Axle Continental Clean + Push Jerk
5 x 55, 75kg
3 x 86, 98kg
3 x 111kg

Press - axle
8 x 45, 50, 55, 55kg

15 minutes (EDT) - 7 sets of each
1-arm DB Press - fatgripz @ 50# x 5 (r/l)
DB Row - 2.5" handle @ 120# x 5 (r/l)

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 1-finger assist
 - left bent-arm hang - with offhand 1-finger assist
 - right bent-arm hang - with offhand 1-finger assist
 - left bent-arm hang - with offhand 1-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

SB Crunches
3 x 30

Preacher Curl
10 x 55, 75, 75#