Wednesday - Sept. 27

KB LongCycle
 - 10 minutes
 - 20kg
 - 8 rpm (x10 last minute)
 - i could feel fatigue in my biceps of all things.  Guessing the erg yesterday had something to do with it.

Bench Press (275# max)
 10x 45#
 8x 135#
 5x 175#
 3x 8 @ 200# on 3:00 x 11 last set

Pullups - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @32kg - 2x10(r/l) - I'd forgotten how challenging these are.

Lunch and Client......

Pushup 2x20
Close Pushup 2x12
Wide Pushup 2x12
DiveBomber 2x8

Hanging Knee Raise
 3x 15
Side Plank
 3x 40sec. (r/l)