Sept 26th 2011

A.M.

A. 11/4 Back Squat @ 32X2; 5 x 3-5; rest 4 min
195x5, 205x5, 215x5, 225x4, 235x3

B1. Wide Grip Pull Ups @ 32X2; 3 x 5 weighted; rest 1 min
With 35lbs...focus was to get high on each rep

B2. Russian Step Ups bar on back @ 2111; 3 x 7/leg; rest 1 min b/w legs
@115

C. L- Sit- 90 seconds accumulated time
Took me 3:30 in sets of- :20, :20, :20, :20, :10

                                                                               P.M. 
                                                              30 min run or ride @ Z1