This weekend was filled with things. MY 7 year old had a swim meet. The night before I went to the ymca and helped set up. Its fun aimlessly doing things and not having to be the one in charge. The next morning we were at the ymca for her meet. She did great. SHe PRed in every race. My wife also had a swim meet. She left Saturday evening and I had the kids all by myself over night. In between all that I made 5 gallons of holiday ale and learned the bass lines to fade to black. It was a solid weekend. The holiday ale was a cool brew. This was my first mini mash kit. Lots of grains, hops, and supervision. The whole house smelled like a brewery. In between races during the little ones meet I hit some assistance work. My wife had a great meet as well. She PRed in all her races and came in 1st and 2nd in several races.
Here's what I did in the gym.
Row machine RP style with 20 seconds rest.
4 warm up sets.
Stack: 10,10,8,6,4
Rope face pulls
5 sets of 15
EZ curl bar RP 20 seconds rest at top set
3 warm up sets
115: 10, 8, 6, 5
DONE
I had to get back as her next race was coming up.
Balance!