Tough Mudder Training - Day 12

Buried in ZenoLink work... making training more and more difficult... but I am staying on top of it the best I can !  all the driving back and forth to NJ isn't helping either... LOL  :D

Today marks the last week of training... a week from tomorrow is the race!

The next 5 days I am going to try to create race day conditions for my training.  Run 1.5 - 2 miles to the gym, work-out ( heavy intervals ) then run back 1.5 - 2 miles.

Workout:

Ran 1.5 - 1.75 miles from car to the gym. Cold, damp, windy conditions.

Gym:
3 sets (4min rest between end of one close grip bench set and start of the next):
moving from one exercise to the next without rest
     - 5reps close grip barbell bench press 215lbs
     - 7reps seated cable row, 250lbs
     -  core work, machine variation knee raises diagonal/crunch

3 sets (3min rest between end of one triceps push down set and start of the next):  
moving from one exercise to the next without rest
     - 7reps standing triceps push down, 140lbs
     - 7reps wide grip seated cable row (neutral grip), 210lbs
     - 7reps lat pull down, 210lbs

3 sets (3min rest between end of one deadlift and start of the next):
 moving from one exercise to the next without rest
     - 7reps snatch grip deadlift, 225lbs
     -  27reps triceps dip

Ran 3.5 - 3.75 miles back to the car

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

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