Monday Morning

Off from work this week, so we got our workout in this morning.

- We did three exercises that we have not done recently, two of them with a squat component, and the 'cat vomit' ab contraction (which left us hurting last time).
- We used a declining rep pattern 16-12-8-4.

Warmup
Ran 220yds @ 7.5mph on Treadmill

Workout
(with no breaks, except alternating on the middle two)
Dumbbell Clean and Press x 8/8 @ 40#
Machine Dips x 16 @ -140#
Sumo Deadlift High Pull x 16 @ 45#
'Cat Vomit' Ab Contraction x 8 @ 10 secs

Dumbbell Clean and Press x 6/6 @ 40#
Machine Dips x 12 @ -140#
Sumo Deadlift High Pull x 12 @ 45#
'Cat Vomit' Ab Contraction x 6 @ 10 secs

Dumbbell Clean and Press x 4/4 @ 40#
Machine Dips x 8 @ -140#
Sumo Deadlift High Pull x 8 @ 45#
'Cat Vomit' Ab Contraction x 4 @ 10 secs

Dumbbell Clean and Press x 2/2 @ 40#
Machine Dips x 4 @ -140#
Sumo Deadlift High Pull x 4 @ 45#
'Cat Vomit' Ab Contraction x 2 @ 10 secs

Legs & middle of chest burned during, and my calves & abs are sore now, but overall this one turned out easier than I expected. We are still improving, so I've got to raise my workout expectations - again.