Thursday - Oct. 23

Erg - drag factor #3
 - 5 minutes
 - 1324m
 - 1:53.3 ave/500m

Dynamic WU

Pro-Agility Sprints x 8 sets
 - 5 sec. Work / 25 sec. Rest

15 minutes (EDT) - 9 sets of each

 - Incline DB Bench @ 80# x 5

 - Front Rack Lunge @ 115# x 5 (r/l)

5 minutes Rest

15 minutes (EDT) - 11 sets of each 

 - 2-arm Swing (plateau buster) @ 105# x 10

 - Body Rows on Rings x 5

5 minutes Rest

12 minutes (EDT) - 6 sets of each 

 - Seated Calf Raise @ 90# x 6 (r/l)

 - Standing EZ Curl @ 95# x 6

 - Landmine Twist (r/l) x 6

Planks 3 x 60sec.
Side Plank 2 x 40 sec. (r/l)

Barbell Wrist curls @ 95# - 2 x 10
Barbell Wrist extension @ 45# - 2 x 10

ave HR 118
max HR 159

Total Time: 1 hour 41 minutes

Was hard to motivate to start.  Feeling tired.  Ready for a relaxing weekend and rest.  Overall, still very happy with my performance under fatigue this week.  Progress still be made in overall volume and heart rate continues to operate at a lower level.