Tough Mudder Training - Day 16

...last day of supra intense training !   ... Weds-Fri are light taper off days before the Mudder!

very busy morning, was woken up at 4am but a big just of wind - couldn't get back to sleep, so just got up and got to ZenoLink work... coffee and a bowl of cereal /protein shake was all I had time for... phone meetings, gotomeeting conferences... data analysis and software development...

Run: 1.5 miles to gym

Gym:
3 sets (4min rest between end of one bench set and start of the next):
moving from one exercise to the next without rest
     -reps flat barbell bench press 220lbs
     - heavy core work, 5 reps super heavy machine crunch, 14 reps lighter ballistic crunch
     - 7reps leg/knee extension, 260lbs

3 sets (4min rest between end of one bench set and start of the next):  
moving from one exercise to the next without rest
     - 3reps neutral grip flat dumbbell press 105lb 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
     - 6 reps sitting plyo chest press 240lbs
     - 7 reps power curl (with squat thrust) 135lbs

Run: 1.5 miles back to car

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