Wednesday, October 27

A. Wall Walks, 5 x 3 reps, rest 2 min **hold 30 sec after 3rd rep each set
B1. Press @ 30X3, 4 x 3-5 reps, rest 45 sec
B2. Negative Only Pull Ups @ 50A0, 4 x 3-4 reps, rest 45 sec **50A0 means 5 sec down, 0 sec pause, Assisted up, 0 sec pause
+
Air Bike 5 min high consistent pace **25-50 watts higher than last week
rest 60 sec
x 3
+
Air Bike 2 min high consistent pace *25-50 watts higher than last week
rest 30 sec
x 3
+
10 min easy jog 

A:  Shoulders felt horrible today, all holds were closer 20-25 not 30
B1: strict, no belt warmed up did 75, 85, 95, 105 
B2: negatives felt good today
Air bike: quads were on fire. Legs were actually a little wobbly when I finished 
Jog: light jog felt great after the bike

After looking at my workout for the blog. I notice I did last weeks Tuesday's workout out and not the prescribed one for this week. Sorry must have copied the wrong one down from my phone.