Strength, Max Bench, Short Metcon

Early afternoon


Strength
Bench Press 3, 3, 3, 1, 1, 1
Loads: 195, 210, 225 (failed third rep), 235 (failed) DNF, DNF


On the minute for 10 minutes: 2 squats at 60% 1RM (160), 3 Incline DB Bench Presses (50 DBs)


Deadlift 5 X 3
80% 1RM (280)


Metcon

7 Thrusters 105#
7 Knees-to-elbows
7 Deadlifts (165#)
7 Burpess
7 Power Cleans (115#)
7 Pullups


2:05

Late afternoon

I had heard about some trails that exist within Valley Forge Park. I've been here a few times (both biking and running) and have only noticed the paved walkways that line the park. Apparently there is a non-paved trail system that exists on the northern side of the river, picking up right where the Schuylkill River Trail meets the Rt. 422 bridge. Ironically, I have ridden my road bike past here hundreds of times, and even made my way down into the parking lot where the trailhead is. I must have ridden right by it. The trail runs parallel to the river, except where it breaks off and winds through forest and meadow areas deep into Valley Forge. This place is a sanctuary for deer and other wildlife, and I was surprised that almost none of the deer and other critters scurried away when I passed by, unless they were close to being underfoot. Several times I came with 10 feet of adult deer and I started to wonder if they would even look up. The trail system was way to big for my 45 minute run. I'll have to come back with the bike, even though they are technically not allowed.

About 5 miles in 45 minutes.


Workout comments: Nothing to report on the max bench press attempt. I was frustrated and quit after the first attempt at 1 rep failed. I wasn't going to waste my time attempting another rep. This same thing happened last week. I don't know if I need more rest or more conditioning, but I have seen consistent gains in the 3RM, but not one improvement in the 1RM.