Tuesday: ME Upper, GTG, Chi run

I) Training:
- Strength: Day 3

Session 1: GTG

100 x push-ups done throughout the day

Session 2: Strength

ME Bench

Warm up:

Handcuffs

Pull aparts, pulldowns, dislocates w/ band

Push-ups 

Then:

ME Bench Press: Work up to a heavy 3 

1 x 3 x 225#

Then: 

Bench Press: 

3 x 5 x 205#

Then: 

Push Press: 

3 x 3 x 135#

Then: 

Rear delt destroyer:

3 x 30

Seated row:

3 x 25

Pull-ups: 

3 x 8

Then: 

Poundstone curls (50 total, 35 in a row)

Band pull downs x a ton

Session 3: Chi run

Warm up: 

800 m run @ easy pace 

Then: 

2 mile run @ threshold pace 

(11:52)

Then: cool down

800 m run @ easy pace 

Band stretch, pigeon pose,  

II) Nutrition:

- solid.

III) Rest/Recovery:

- Sleep: 7 hours
- Weight: 212#
- Body: good.
- Supps: Vit D, ZMC, Fish oil
- Dousing 2 x 5 gallon buckets

IV) Notes:
- Hit 225 for a solid triple. I was surprised as I have not ever really focused on bench press. The two mile run was pretty tough but that is expected because I have not run hardly at all as of late. I was glad to get this in my goal time though.