01APR13 (Monday)

Morning:
Sprints
Warm Up: 1/2 Mile

Work:
1/8 Mile Slow x 6
1/8 Mile Sprint x 6

Total Distance Traveled: 2 Miles

I coughed up a lung, that's what not running for 6-9 months will get you.


Afternoon:
Press
Warm Up:
45# 1 x 10
65# 1 x 5
115# 1 x 1

Work:
130# 3 x 5 (I actually remembered to go as hard as I could on the last Rep but I was distracted by the deuche using the squat rack for DB Flys.. Why would that ever be necessary?)

Weighted Chin Ups
25# 2 x 7

Clean:
155# 3 x 3

Deadlift:
315# 1 x 5
385# 1 x 1 (RAW)

OA Deadlift:
135# 1 x 2 per Arm
225# Fail(I could have picked up the weight if my grip wasn't shit. I guess I have something new to add to the workouts)

Evening:
5 x 10ft. Rope Ascent
10 x 5 Pull Ups
70# DB Carry - 100 Steps
3 x 15 GHD
5 Minutes Rowing, Total Distance Travelled: 1100m