Mo Returns

Mo has come back and he's a pretty cool dude. Both he and Joe have been gone for awhile. Joe is still MIA, but having Mo around makes it alright. Monday morning, I met Mo and John at the pool at 5:30 a.m. I swam 3,600 meters straight in 1:23:59. Not only did I swam that, but I enjoyed it also.

After work, I had a dental appointment at 2:30. When that was done, I changed clothes and went for a shuffle of 4.18 miles. I did some surges in the run but my watch history did not record them. What the heck? Anyway, it was a nice run and since the 300 Oaks is September 21, this is the last full week of training before race week. Consequently, I need both volume and intensity this week.

Workout number three was a push session at Plate City. On the bench, I pressed

12 X 95
3 X 130
3 X 150
1 X 160
1 X 165
1 X 170
2 X 165 PR double
3 X 155 PR triple
3 X 150

Dumbbell overhead press

6 X 30
3 X 35
1 X 40
1 X 40

Triceps pushdown 

25 X 40
16 X 45
7 X 50

I did some other stuff, but that's the meat of the workout. I was pleased to hit the 170. I had a little more in me than that. This was a real Beetsdown day. Take that, Tall Guy. Thank you, Jesus, for the victory.