Tonight after work when I hit the gym I'm going to do a couple of Fitocracy quests and run on the treadmill. Intermidiate widowmaker, 20 reps squats, I will do w/ 95 lbs, and the Pendlay row. Thats my story and I'm sticking to it, will update later.
Fun may have been overstating it. I started with squats 1 x 10 x bar, 1 x 5 x 65, and jumped right in 1 x 20 x 95. Jesus. That was not easy or fun, but I did get 500 meaningless points for an Internet game that is probably being 'won' by kids making up workouts. Then I learned the Pendlay Row, 1 x 8 x bar, 3 x 5 x 65. Hit the treadmill for intervals starting at 5.2 for the fast ones, then 6.0 for 3.75 miles including a .25 mile warmup and cooldown.
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