Phase 3 Day 39

Strength

1a. Bench (50/20)
250x5; 250x6; 250x5; 250x4; 250x4; 250x3; 250x3; 250x3; 250x2; 250x2 (37 reps, -2)

1b. DB Row (50/20)
80x5; 80x5; 80x5; 80x5; 80x5; 80x5; 80x5; 80x5; 80x5

2. Standing Press
135x2; 135x2; 135x2; 135x2

3a.  Facepulls
60x25; 60x25

4a.  Woodchops... whatever they are called
6/6; 6/6

Conditioning

1.  Hill Runs
20 minutes

2a.  Windmills
20kg x 3; 20kg x 3; 20kg x 3

2b. Swings
20kg x 25; 20kg x 25; 20kg x 25

33 minutes total

Notes
This was a long ass workout. I wore my heart monitor for it.  Of note:

• During the 20 minutes of 50/20, my average heart rate was 152. I burned 380 calories.
• During the 33 minutes of conditioning, my average heart rate was 147.  I burned ~500 calories.
• The grand total for both the strength and conditioning portions of the workout was around 1250 calories. (warm-ups and other portions of strength included)

50/20 was originally touted as a "do-it-all" lifting program.  Gets you in shape, adds size, increases strength.  I've definitely felt it getting me "in shape," and I've been on an energy systems kick lately, so thats why I wanted to wear the heart rate monitor. 

I'm going to do a 50/20 write up in a couple of weeks, but at this point I think it is a near perfect lifting methodology.  In all regards.  I'm keeping this short, but essentially it keeps you in a moderate aerobic zone for 20 minutes.  Take that 4x a week, and you get 80 minutes of aerobics.  Not a huge amount by any means, but that is plenty for someone trying to get into "lifting shape."