Manic Monday

Monday morning I did 7 175 yard sprints with the last 90 yards being up hill with about two and a half minutes rest in between.

After school I started with heavy Bench:

280 Fail (not happy and don't understand why)
265 x 1
245 x 3
just enough rest in between to take the weights off

From there I went to my super set workout:

First super set was eight reps of each lift with as little rest as possible
Wide grip bench(185lbs)  to Dumbell bench (55lbs)
Wide grip bench(185lbs)  to Dumbell bench (60lbs)
Wide grip bench(175lbs)  to Dumbell bench (65lbs)
Wide grip bench(170lbs)  to Dumbell bench (65lbs)
The dumbell bench started at incline and dropped two notches each time until I ended at decline with two 45lb bumper weights under the butt end of the bench.

I got where I was struggling with everything on the last two sets and had to do drop sets a few times.

Second super set was four sets of eight reps with as little rest as possible
Chain Ring Dips to Handstand push ups
I sucked on the hand stand push-ups and need to get a lot deeper

Third super set was four sets of eight reps with as little rest as possible
Nose breakers using a chain through 25lb kb (pulling arms apart at top) to forward lean ring flys

I cashed out with a few Turkish get-ups.

Loved this workout. this is Thursday, that was Monday and I still feel this in my pecks.  However, my triceps never got sore. This is probably because of the wide grip on bench and heavy tax from the ring flys, but I thought the chain ring dips would have my triceps talking a little.