***$$$ SIV +R,Declining SPI / RHR 100 / warm up: 19,2:09...23,2:00 hr147

*** NOV 9**LIFT 23 sets. 111 in 4 SUPs 5 benchP, 2 triceps obliques, 3 biceps, some shoulders, 2 LatDowns

16, 15,18,20

4x6:00/2:30 21,2:06- 20,2:07.5- 19,2:09 - 18,2:12

*** LSD Target Play 19,2:11...20,2:08

Slow 14....17

15,2:15

15,2:15

16,2:13

19,2:12

20,2:10

** LSD hr<132/42 20, 2:11

Cool down 21...19

2x500/:45 24,1:58- 22,2:01

Short rest stamina 5x500/1:00 28,1:52...26,1:54.5

**** SIV, SHORT REST warm up 4:1 min: 20,2:10-22:2:03

22,2:03

21,2:06