Great Session

I wanted to share the great session I had yesterday evening, it was intense but the feeling was awesome!

First things first- The Jamcore warmup- very important.

Circuit 1 x 3 non stop

Deadlifts w/135lbs
Decline Board Crunches with med ball toss

Circuit 2 x 3 non stop
Bar Dips
Alternating hand med ball push ups

Circuit 3 x 3 non stop
Plyo Box jumps
Pull ups

Lying leg lifts with olympic bar held stright up above you as in the up poistion of a bench press.
as many sets as it took to get to 100 reps

Holding a 45lb plate in each hand, fast walk/shuffle from one end of gym to the other
4 sets.

Finished up with 1.5 mile run at an all out effort, did it in 12 minutes.

Did a good strecth session at the end.

My body sucked up every last drop of my postworkout drink which was:

20oz Gatorade, 30g Whey/ 5g each of Glutamine and Creatine, and 5 caps of BCAA's.

As for pre-workout nutrition, I ate very well through the day and stayed hydrated. At 4pm I had cup of coffee and a cliff bar this worked well for my 53opm Workout. I found for a session like this having anything else to close to training time will end up a nasty mess on the gym floor.