Yesterdays training:

1. Muscle ups ( its like an explosive pull up that transitions into a dip) 3 sets of 3

2. Pistol squats, 3 sets of 3

3. Hill sprints, 5 repeats at a near max effort ( I left a little in the tank though so I would not be too tired for the next days work out)

Today's training

1. 10 minutes of light jump roping

2. Weighted pull ups/chin ups
-5 x 45 lb.
-3 x 90 lb. for 3 sets

3. Bench Press
-135 lb. x 5
-205 lb. x 3 sets of 3
I have not benched in along time so I went very easy today.  I am surprised at how much carry over some of my other training has had on the bench press.  I felt that I could have gone much heavier but I have paid the price (injured shoulders) of jumping the gun before so I held back.

4. Deadlift
-135 x 5
-225 x 5
-315 x 3 sets of 3