Wednesday: Strength ... They called me Tasty Cakes

Tasty early morning workout ... woke up at like 3:45 or some shit (aka crack o'clock) and couldn't get back to slumber.

Warm up: Burpees -- 2 X 10

1. Alternating front squats and overhead squats:

• 3 x 5 each
• bar (45lb); 65lb; 85lb
• topped it off with one set (5 reps) of reg back squat @ 145lb

2. DB Snatch: 5 x 3/side; 50lb DB

3. Barbell rows: 5 x 5; 100lb (think I might have done an extra set b/c I zoned out)

4. Bench press: 5 x 5; 130lb (warmed up with sets of 10+ w/ legs raised @ empty bar and 70lb)

5. Pull ups 3 x F: damn it all to hell, only got 4, 3, 3 ... think the rows might have tired me out (like I said, think I might have squeezed in an extra set there)

EXTRAS (not exactly in this order):

• DB extensions: 40lb x 10; 50lb x 8
• Floor wipers with empty bar 1 X 20 (just practicing this new-to-me exercise)
  
• Bulgarian split squats holding 25lb DBs on each side - 5 each leg
• 10 quick box jumps
• 5 slow DB presses trying to get that upper middle delt that gets neglected if form ain't dead on -- 30lb DBs
• TURKISH GET UPS showed me how weak I am: only 2 x 2 with 25lb DB (left side was the one that had the trouble)

All in all, good lift -- happy with it.

"Mike Snifferpippitz who? How many Mike Snifferpippitzes do you know? Now let me in already, it's cold out here...."