Starting to really enjoy this 3 x 3 program that Mike Mahler wrote about. Mike in my oppinion is one of the best no-nonsense coaches out there. His program and information are rock solid, very effective, and get results.
Incline Bench Press
160 3 x 3
Weighted Pull ups
53 lb. KB + 5 pound weight plate 3 x 3
warm up 36lb x 5/5 53lb. x 3/3
62lb KB 3 x 3/3
Power Rope Training
3 sets x 30 seconds (this stuff is awesome - really feel my abdominals)
Great Session. Quick, short, focused and fun! My Energy is much better in late morning.