12/14/12

Today was a great workout. I felt great. My body was totally destroyed after this session.

Bench Press - 8,8,5,5,3,3,3 - 170, 170, 180, 180, 190, 195, 195#
-all sets felt good, 5# more on each set than last week.

3 Sets:
8 DB Incline Bench Press (2 x 60#) + 8 DB Flat Bench Tricep Extension (2 x 30#)
-Solid training, fried my triceps

Dead-lift - 2 Reps every :45 for 7:30 (22 reps total) @ 80% (370#)
-solid training, not maximal, felt light

Rest 10 minutes then...

EMOM 10 minutes:
-Even minutes: 3 Muscle-ups
-Odd minutes: 15 Burpees
-Complete, awesome effort

Rest 10 minutes then...

On a 15 minute clock, for total reps:
2:00 - ME Calorie Row
1:00 Rest
4:00 AMRAP:
-15 Push-ups (HR)
-10 T2B
1:00 Rest
4:00 AMRAP:
-15 Jump Squats (45#)
-10 Pull-ups
1:00 Rest
2:00 - ME Calorie Row

-Don't remember the AMRAPs, but the calorie rows were 56 + 44. My push-ups sucked after the benching and muscle-ups. Pull-ups felt solid. Great effort today, such a solid session. I love days like today.