9/15

Sprained the shit out of my ankle yesterday so no running, metcons, or any heavy leg required shenanigans for a time.

AM: Bench Press SS 8 chin ups with about 90s rest between sets:

45x20
135x10
185x5
205x3
215x1
225x2
230x1x10
185x5
135x20

PR bench @ 230 + Chins were really easy
Total Chins 128


Four Arm curls:
45x50
45x30x2

Shoulder Flexibility + Stretching

PM: JT 


21-15-9
HS Push ups
Dips
Push ups

Did 10 unbroken hs push ups - - I still suck at them
Everything else unbroken


Ab pyramid
1-10-1
sit ups
leg levers
4 count flutter kicks

Iced my cankle