May. 11th- Double

AM

A. Squat Clean @80% effort, 5 reps x 3 sets, rest 3mins- drop every rep
@220#'s Completed
B1. Back Squat w/ Chains @20x1, 6-8 reps x 3 sets, rest 2m30s
185(8), 195(7), 195(7)
B2. Wtd. Pronated Chin-ups @30x0, 4-6 reps x 3 sets, rest 2m30s
45(6), 55(6), 65(5)
C1. BB Russian Step-ups @11x0- 24", 12-15/leg x 3 sets, rest 1m30s
45(15), 55(15), 65(15)
C2. One Arm DB Row, 10-12 reps x 3 sets, rest 1m30s
50(12), 60(12), 70(12)

Rest 6hrs+

PM

5 x 30sec Run Sprint @95% effort, walk 4mins
Completed
+
5 x 45sec Row @95% effort, walk 5mins- damper #10
Completed all under 1m30s avg 500m
+
15min Airdyne @50% effort
Avg mph= 15.9    Distance= 4.16 miles