Wednesday - Dec. 7

Dynamic Warm-up / Jump Rope 2 minutes

3 Rounds
 - max pullups: 18, 16, 15
 - max pushups: 60, 50, 50
 - situps in 2 minutes: 70, 67, 62
 - max dips: 30, 30, 30
 - plank 60 sec.

3 Rounds
 - pullups x5: 16kg, 20kg, 24kg
 - Bench Press x5: 185#, 205#, 225#
 - plank 60 sec.
 - Push Press x5: 135#, 155#, 165#

Shoulder Blaster @ 5#

- definitely fatigued from yesterday but still happy with max effort rep sets.  Pullups and situps are improving.

Break for lunch....

Erg
 - 5 x 500m on 1:30 rest
 - drag #6
 - 1:36.7, 1:35.6, 1:34.9, 1:33.7, 1:32.4
 - maxHR's each interval: 155, 160, 165, 168, 171
 - these were work today.  Lots of self talk to stay on pace and rest interval.