Tuesday: S/E, ME upper, end <60

I) Training:
- Strength: Day 10

Session 1: S/E

Leg press @ 2pps:

10 rounds: 

15 x feet high 

15 x feet low

15 x push-ups 

Then: 

100 x leg curl

100 x gluten bride

100 x step ups @ 45#

Then: cool down

Prying goblet squats

Deck squats

Stretch and j/m

Session 2: ME Upper

Warm up:

Handcuffs

Band pullaparts

Band dislocates 

Then: 

ME Floor Press:

Work up to a heavy double 

(1 x 2 x 225)

Then: 

Floor press:

1 x 5 x 185

2 x 10 x 135

Seated db press:

3 x 10 x 40# dbs 

Db rows:

3 x 20 x 40# db

Stretchers:

3 x 15

Then:

100 x external rotations

100 x band push downs

50 x poundstone curls @ 45# bar 

Session 3: End <60

3 mile run

II) Nutrition:

- solid

III) Rest/Recovery:

- Sleep: 6 hours
- Weight: 211#
- Body: good.
- Supps: vit d, fish oil, zmc

IV) Notes:
- thinking about doing another ultra. Lots of volume today.