Tuesday
A1. Half Kneeling Single Arm DB Press @ 30X3, 6-8/arm x 4, rest 1 min
A2. 3-Point Single Arm Bent Row @ 30X3, 6-8/arm x 4, rest 1 min
+
Run 400m @ 1:30/400m, rest 90 sec b/w x 6
+
Ido Portal Squat Routin

Last minute double coaching duty, Jaguared it, no warm up. 

A. 30x8, 35x8, 40x8, 45x6 

A2. Really focused on the tempo. 

    50x8, 53x8, 53x 8, 53x6

1)1:27

2)1:17 ( started raining as I got started so I must have sped it up more than I though) 

3) 1:25

4) 1:30

5) 1:31

6) 130