Thursday: Recovery (Bench) + Warrior Challenge + *maybe* Core

"Recovery Day" Bench: 3 x 3 x 145

"Recovery Day" Row: 3 x 3 x 145

Warrior Challenge V: FAST AND FURIOUS

• 10 pull ups
• 10 DB swings/arm (30lb)
  
• 10 plyo push ups
• 10 knee tucks

AMRAP in 20 min: 6

Ass-kicker, and the biggest of all was the pull-ups, as expected. If I was a pull-up champ and not a pull-up chump I could have gotten more rounds. Some of my pull-ups were ug-ly, and I switched around between regs (wider grip), neutrals, switched hands and chin-ups. Did a bunch of 'em chin-up style but this was actually more intentional than cheating (I wanted to get a wee bit of bicep work in). Every other exercise was easy enough although the plyo push-ups got difficult at the end. The goddamn pull-ups were hard almost right away.

• I took a few trips to the water fountain between rounds...
• I killed 4 rounds inside the first 10 min, so the slow down was apparent
  

Core (+ little bit o legs)

• 10 Full contact twists (25lb on bar)
  
• 10 v-ups
• 10 russian twists (10lb plate, had to balance on reg bench)
  
• 10 back extensions
• 10 side extensions/side

Only did 2x because was slow going -- people were in my way and where I needed to be. Frustrating. Finished with one more 10 repper on the standing twists but sans legs -- much better exercise in my opinion.

Note on the full contacts: This exercise blows goats. The more you incorporate your legs, the less weight you can do and the clumsier the exercise gets. It's not *hard* per se, it's clumsy. And even though you need to drop weight (I was doing the "legless" version with twice the weight on Saturday), it's no more strenuous on the core. The standing version with the 25lb -- fast and explosive -- was much more murder on my core than the full contact, straight arm, lungy thing.

Felts some general aches and pains during core set -- during the V-ups in particular, in my back... I hope I am okay for intensity day tomorrow.

Weigh in: 180!!!!