Exercise A.D.D.

I heard that phrase, exercise A.D.D., the other day and I liked it. I think I have it. I have switched the pull up program a little. I have added in bent single arm static holds 3 sets of 3 each arm for 3 seconds each. According to the book Gymnastic Bodies it will help get the numbers up. So the program now is 2 days of the Recon Ron protocol, 2 days of the single arm hangs and 1 day of weighted pull ups.
TUESDAY'S WORKOUT
Row 500 meters
DROM
Deadlift - 12 + 8 @ 225 I will stick with the 225 until I get 20 in a row
Press - 1 x 20 @ 50 This one goes up next week
Pull ups - 8/6/5/4/4
V-ups - 5 x 7
Wall Squats - 5 x 6
Good Morning - 3 x 5 @ 95
I had forgotten the stresses involved in 20 rep sets. Nearly killed me.

WEDNESDAY'S WORKOUT
Row 500 meters
DROM
Row - 5 x 200 with 1:30 rest
40.9, 1:42.2/38.9, 1:37.6/38.2, 1:35.5/36.5, 1:31.2
I think I broke one of the rowers. My first pull made the chain go all floppy. Oops.
Bent arm static hang - 3 x 3 each arm for 3 seconds each
HLR - 5 x 6 Started trying to get these higher and I got a few toes to bar
Wall Squats - 5 x 6
Weighted Step ups 3 x 6 @ 110 This about maxed out my left leg. Curious that.
See you on Friday.