Monday -- Magic 50 + sKwartZ

1. Squat 5 x 5 x 180

2. towel grip pull ups: 7, 4, 4

3. The Magic 50 -- Complete 5 circuits for 50 total of each exercise

• 5 Dumbbell Snatches Per Arm (45lb DB for all)
  
• 5 Dumbbell Swings Per Arm
• 10 Burpees
• Rest 60 seconds and repeat
  

Ass-kicker. Hardest part: the jumps in the burpees b/c of the squats I had already done. Surprising... Anyway, I limped across the finish line. Rested probably 2 min or a little more even before the 5th and final round.

4. Finisher(s) -- Core

• stretched, felt it out with some light-weight saxon side bends (picked up 20's to start and realized it's not an exercise for anything but LIGHT DBs ... could hurt a cracker)
• 2-exercise "mini-circuit" alternating regular weighted side bends (45lb plate) and back extensions: 3 rounds of 10 each side (bends) and then on second 2 sets of back extensions, did weighted (25lb)
  
• some back extension 'twists' with medicine ball (10 each side)
• Russian Twists: 3 x 10, and made glorious discovery
• Did first 2 sets regular like I have been with 25lb plate held kind of close to chest, elbows out
• Did last set holding plate all the way out -- extended arms... THIS is the way to do this. 25lb is immensely heavy for me performing the exercise this way so I switched to 10lb after realizing. But 10lb like this feels more effective than 25 of probably even 35 or 45 the other way.

Weigh in: 180.5

SPECIAL NOTE: There really must be something magic about the Magic 50 because after workout I shot around for a little while and I just could not miss. Was draining trizzies without lookin'. Usually it's tough to shoot a bball after any kind of lift. Not so on this day.