Warm-up
20 minutes of treadmill intervals, 80 second cycles, 3mph rest, first 4 cycles, 7 mph work speed, on the last 4 increased the speed 2/10th mph, so ended at 7.8 mph.
Work
Bench Press -- 45#/20reps, 2x 135#/5 reps, 2x 205#/5 reps, 3x 185#/5reps
Split Jerk -- 45#/4, 2x 89#/4, 3x 135#/4, 3x 150#/4
Core -- 3/20
4 way neck machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
Hyperextensions
Supine Hip March
Felt good today. Bench press was weaker than I'm happy with, but time will fix that. I allowed myself more rest between sets. Split Jerk was more than I hoped for.
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