I started off with 3 mins cardio (walking/jogging on the spot), the prescribed warm-ups, and then did:

Power Training - Strength Training (weeks 10-12)
Workout A3 (5 of 10)

1: Clean High Pull - 65t/3, 65t/3, 65t/3, 65t/3
2: Clean-Grip Deadlift - 115t/5, 165t/3, 185t/2, 205t/1, 210t/1, 215t/1
3: Single-leg Supine Hip Extension - 5, 3, 2, 1
4: Push-ups (incline) - 5, 3, 2, 1
5: Two-point Dumbbell Row with Twist - 30e/5, 30e/3, 30e/2, 30e/1
6: Shoulder Press - 65t/5, 65t/3, 65t/2, 65t/1
7: Chin-ups (band assisted, attempts) - 5, 3, 2, 1
8: Cable Woodchop - 8, 8, 8, 8
9: Four-point Plank - 45sec, 45sec, 45sec, 45sec

Total time: 70 mins
HR monitor: 369 cals, Max: 146 (82%), Avg: 113 (64%)

Not a bad workout, but I recognized something about myself today. Although I prefer the heavy lifts, I’m not always that smart about it. I had that revelation as I was lifting the 215 lbs this afternoon. 

I get to the 5,4,2,1 reps and feel that I need to constantly push up the weights. In fact, I feel that I should push them all up. I still very much have to work on weight loss before I consider working more on heavy lifts. Otherwise I’m going to end up hurting myself and slowing down the weight loss. I’m going to be more cautious of the last 5 lifts of the Strength Training, and then see what I’m up to next. Originally I was going to do NROL4W again, and I think that might actually be a good idea.