Tough Mudder Training - Day 4

Another gloomy overcast, wet day :(    ... Thought I was driving to NJ this afternoon for my daughter's soccer practice but just found out that's canceled.  Super sad I won't see her today, was really really looking forward to it, but I will be seeing her tomorrow and then for then next 4 days!!!! Soccer game on Saturday and lots of fun fall stuff to do!

Breakfast - scrambled eggs, protein shake, cereal, banana

Lots of ZenoLink work this morning and had to wait around for auto glass repair on my car... so scrapped yoga and intervals this morning. I have a 1pm phone meeting... will head to the gym after.  I will not be able to get to the gym until next Weds due to work and personal obligations, so I "crammed" in gym work hard this week, Mon-Thurs... tomorrow I will do a run in the morning followed by kettlebell work and push ups... off completely on Saturday and then do some sort of variation of run and kettlebell Sunday, Monday and Tuesday.

Gym:
Dynamic warm-up.

3 sets (4min rest between end of one push jerk set and start of the next):
moving from one exercise to the next without rest
     - 7reps split jerk 185lbs
     - 20reps hanging knee ups/raises done explosively

3 sets (3min rest between end of one shoulder press set and start of the next):  
moving from one exercise to the next without rest
     - sitting hammer strength shoulder press - 1st set: 200lbs-3reps, 2nd set: 180lbs-5reps, 3rd set 160lbs 7reps
     - 20reps hanging knee ups/raises done explosively

3 sets (3min rest between end of one fly set and start of the next):
 moving from one exercise to the next without rest
     - 7reps dumbbell shoulder snatch fly 50lb dumbbells
     - 7reps heavy rear delt fly explosive - 1st set: 50lbs, 2nd set: 45lbs, 3rd set: 40lbs

Post work out meal: did not have access to normal protein shake so I substituted 2% chocolate milk.

Dinner - subway/tuna on flatbread, lettuce tomatoes

Lots of ZenoLink work and some personal errands so not much time for dinner, had to eat while out doing errands.  Going to be a long night of data analysis for clients and working on ZenoLink 2.0   ... which means I am going to be up late and up early tomorrow which = tired for morning run and kettlebell... plus I need to get a ton of ZenoLink done in the morning before I head down to NJ.