3/8/17

Woke up today a little sore in my hamstrings... but overall felt decent.

AM Workout (0900)

Ran ~5 miles with a flak vest on (~20#) on muddy trails and rolling hills. I was conducting physical training for my platoon, so I "ran" in the back with the slowest people... didn't get a workout per se out of this due to the very slow pace ... but some activity and sweat is better than none.

PM Workout (1600) 

Didn't feel particularly great this afternoon... work has me really exhausted and drained. I was excited to get to the gym, but immediately became pissed off when I got there because there were about 900 Marines in the gym. Made the best of what I could... really shitty due to space and equipment use.

A.
Take 15 Minutes to Build to Today's Heavy:
Push-Press + Push-Jerk

-185#, 205#, 225#, 235# ... all of these felt manageable, cut it out at 235# due to time.

B.
4 Sets of:
9 Ring Muscle-ups
Rest 1:30 Between Rounds

-Sets went: unbroken ... 6/3 ... 6/3 ...5/3/1 ... didn't time the sets, just tried to get through them as smoothly as possible. Gymnastics rings here are really close together and suspended from the top of a basketball court... so there is a ton of swing from the straps.... unideal, happy to atleast get some reps in on the rings though.

C.
Every 3 for 15 (5 sets):
500m Row

-Didn't get the time on these... tried to maintain a 1:40-49 ... felt pretty crappy on these ... really wanted to get something else in, but was impossible due to space.

D.
3 Sets:
Seated DB Strict Press x 10 reps
Rest as needed
Strict C2B Pull-ups x 8 reps
Rest as needed

-DB Press went 50#s x 10, 60#s x 9, 60#s x 8 ... felt pretty good on these, always tough.

E.
4 Sets:
Overhead DB Tricep Extension x 10 reps
Rest :60

-30#, 50#, 65#, 75# ... solid tricep pump

F.
3 Super-Sets:
10 Tricep Rope Push-Downs (42.5#)
10 Tricep Rope Overhead Extensions (30#)
Rest :60

-Complete, solid finisher