Tuesday
A1. Half Kneeling Single Arm DB Press @ 30X3, 8-10/arm x 4, rest 1 min
A2. 3-Point Single Arm Bent Row @ 30X3, 8-10/arm x 4, rest 1 min
+
Run 400m @ 80% pace from the last runs, rest 2 min x 6
+
Ido Portal Squat Routine  

A) 35#, 10,10,10,10, last set tempo was a bit questionable. 

A2) 53# 10,10,10,8. Biceps and back were toast. 

1)1:35 

  HR 161

2) 1:25

  HR166

3) 1:26

  HR 169

4)1:29

  HR 168

5) 1:33

  HR  167

6) 1:29

  HR 169

These ended up being closer to the 90% numbers from testing week.