Tough Mudder Training - Day 11

Another early morning... tons of ZenoLink work to crank through before I head down to NJ again (third day in a row) for Gillian's soccer practice.

Breakfast - french toast, eggs, banana

mid morning snack - protein shake, multi vitamin, aminos/bcaa

Worked out during lunch, so didn't have time to eat.

Gym:

Gym:
Dynamic warm-up.

3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
     - 7reps flat barbell bench press 215lbs
     - heavy core work, 5 reps super heavy machine crunch, 14 reps lighter ballistic crunch
     - 7reps leg/knee extension, 250lbs

3 sets (4min rest between end of one bench set and start of the next):  
moving from one exercise to the next without rest
     - 4reps neutral grip flat dumbbell press 100lb dumbbells
     - core, hanging knee raises, diagonal/rotation

3 sets (3min rest between end of one press set and start of the next):
 moving from one exercise to the next without rest
     - 7reps sitting plyo chest press 230lbs
     - 7 reps power curl (with squat thrust) 135lbs

Post work out meal: protein shake - 40grams protein with aminos/bcaa, creatine supplement, banana

after workout I did a little more ZenoLink... then drive 2.5hrs to NJ for Gillian's soccer practice... then back 2.5hrs... arrive back in NY around 8:30... ate a quick dinner... pasta with meat (veggie) sauce, broccoli, sweet potato...

Work for a couple hours on ZenoLink then bed...