There Is a Difference

There is a difference between pain and injury.  All injuries come with some sort of pain.  Not ALL pain comes from an injury.  You need to know the difference and know it quickly.

Today's Training:

Run: 5K

Tier I:

Dynamic Bench: 10x3x205

followed by 3 sets of 10 at the same weight

Push Ups: 150 reps in as few sets as possible

OHP: 10x3x95  This should  be so fast that you actually have to pull the weight back down in order to speed things up

Medium Band Face Pulls: 150 reps in as few sets as possible

DB Lateral Raise: 50 reps

Shrugs: 100 reps with 315

GHR: 50 reps

Tier II

Walking Lunge: 200 reps each leg

Push Ups: 200 reps

AirDyne w/ knee circle: 10 minutes

AirDyne: Arms Only: 5 minutes

Thrusters:  Front squat to OHP: 5x10x45

Bike Commute: 20 minutes