[LisaS]

Lactate-inducing circuits
Circuit A: V push, Quad, V Pull, Ham/Glute, Abs - 12-15 reps, 3 rounds, no rest
Circuit B: H push, Quad, H Pull, Ham/Glute, Abs - 15-20 reps, 3 rounds, no rest

Circuit A
DB Mil Press 10/12 10/12 10/12
Static Lunges 12 12 12
Lat (wide grip) Pulldown 12/40 12/40 12/40
1L SL RDL 12/15 12/15 12/15
Planks 15s 15s 15s

Rest 2 min

Circuit B
Incl DB Press 12/15 12/15 8/15
Broomstick OHS 15 15 10
Incl DB neutral grip rows 15/10 15/10 9/10
DB RDL 15/35(17.5e) 15/35 15/35 dns
Rev Crunches 15 15 dns

notes: yes - only 2.5 rounds on the 2nd circuit - but I couldn't do quality reps anymore. Lots of lactate though. I rested and then tried to do the steady state cardio on the elliptical - that lasted less than 5 mins - so I took the dogs out instead. At least the point of "keep moving" was accomplished. Next week I think I'll try the UB earlier in the morning on SAT and the lactate later in the day on SUN so there is a little more recovery. 24 hrs doesn't seem to be enough, even without the evening sprints.