Yesterday:
Dynamic stretching
Press 45 x 5, 95 x 5, 115 x 5 x 3, 135 x 3 x 3
Pendlay Rows 135 x 6 x 6
Dips 20 x 15, 25 x 8, 25 x 6
Circuit
2 x 8 burpees, 16 lunges, 20 hindu squats, 30-60sec rest
2 x 4 ring pull-ups, 6 power-overs, 8 green band high-pulls, rest
5:39, ahr 170, max 186, min 127, recover 17 (182-165)
-barely made the presses, rows easy, stick with 25lbs for dips next time.
-circuit was good. first two sets take about 1:35 each, the second two about 1min a piece. go to 3 sets each next time.
-with everything it took about an hour. 7min stretching, 43min lifting, 6min panting, plus some slack time. may cut out stretching. need to add abs.
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