Monday, October 3rd

Bench Press
1 x 10 @ 135 (warm-up)
1 x 6 @ 185
1 x 4.5 @ 195
1 x 5 @ 185
1 x 6 @ 165
1 x 6 @ 165

Dips
1 x 18
3 x 5 PitShark weighted

Smith Pause Bench
1 x 10 @ "135"
1 x 6 @ "185"
1 x 6 @ "185"

METcon
12 min AMRAP
Buy in- 49 calories on rower
20 overhead lunges (45lb plate)
10 release hand push-ups

Score: 5 rounds 1 rep

Strength session went pretty well today. We had 5 people working in with us, Tony, Lucas, Mike, Craig, and myself, and we got it all done within an hour. The METcon started with 49 calories on the rower, which ended up being around 600m of rowing, after that you finish as many rounds as possible of the overhead lunges and release hand push-ups. The first round felt great, after that my shoulders were struggling to keep the 45lbs above my head and my legs were starting to get weak as well. This workout plus the leg workout I did yesterday, should leave me pretty sore tomorrow. I'm probably going to get a 3 mile run in later on tonight, if so I'll post my time.

METcon #2

**5RFT**

6 handstand push-ups

12 C2B pull-ups

24 weighted lunges (35lb KBs)

Time 14:32

This second workout sucked! I didn't have a lot left in the tank for this one. The handstand push-ups were by the far the easiest part, and I think chest-to-bar pull-ups took the cake for the worst part, though the lunges came in a close second. I feel good about today, now on to the books for the night!