Wednesday: Pain is your friend

Warm up: pull ups, push ups, jump squats, GO...

1. Squats: 5 x 5 x 165
(felt crappy -- top front of thigh/groin kind of hurt right off the bat)

2. Barbell Rows: 5 x 5 x 135
(failed on the very last rep, but was 30lb more than last time I did this... nonetheless, same weight next time, McGillicutty)

3. Thrusters: 2 x 5 x 95
(kinda hard -- not the weight so much as balance and technique)

4. Explosive circuit -- Repeat 3x

• Barbell Punches: 5/each side x 35 on bar
• DB Snatches: 3/each side x 55lb

(whew... good one. did rounds 1 & 2 no break, but HAD to take at least a minute breather before 3rd round)

5. DB Scruggz: 2 x 10 x 90 (finished off with diminishing weight cable upright rows after)

6. Wrap up: crunches, leg lifts, etc -- good core/abs run until it hurt pretty good, then immediately jumped on elliptical for a 5 minute/fast as you can with pretty good resistance finisher and had the trunk HURTING (maybe a crampy kinda pain unfortunately, but I liked it -- have the feeling it was good pain for some reason).