March 19th, 2017

A. Weighted pull up clusters; 2.2.2x5; rest 20 sec/rest 2min
B1. Seated band single arm lat pull downs; 15 reps x4/side; rest 1 min
B2. Seated single arm DB arnold press; 12-15x4; rest 1 min bw sides/rest 3 min
C1. Ring Push-up @ 3112 tempo (turn out at top); 6 reps x 4 sets; rest 1min 
C2. Ring Pull-ups @ 3111 tempo; 6-8 reps x 4 sets; rest 2min 
+
15min Row 
15min Bike 
15min Ski/Run 
*keep HR bw 150-160 BPM

A. Lat/arm pit still bothering me a bit. didn't do this. 
B1. complete, no pain here
B2. used 35# and 15 reps for all sets
C1. did 8 reps for all sets. felt good
C2. 6 reps on these felt a little sharp pain in the lat