Epic-ness

If Thursday's work was legendary, then today was simply epic.
Morning: Track short distance work. Multiple short-distance soccer-specific sprints (15 yards) with various starts, including lunge and side-step off positions. Then eight 45-yard explosive sprints w/ alternating planks, pushups, and burpees between each. Very dece design by Contador
Mid-Day: Very hard lift with Chad. Nice work to you sir, you pushed me to the limit!
All-body. 4 sets of 5 bench press with dips 10% BW added. Narrow grip chin-ups with 10% BW added and sets of 8 hanging cleans. Next included Lance style side lunges to failure coupled with BB rows to failure. Very good weights here and reps, this is where things started to get difficult. End with leg lifts in holsters, and BB curls to failure. Tired, but remained to help paint gym. Then recovery meal.
Afternoon Revampage: 2nd lifting session. First two-a-day lift session this summer. Discussed/planned by Brian. All-body again but with opposite slightly varied exercises. Brian also pushed me to the limit. Incline BB bench press with DB Lance style step-ups with 25 lbs DB each hand. Then SA snatch cleans with hanging 90 degree leg raises with ankle weights added on last 2 sets. SA alternating seated DB press coupled with split squats with DBs. End with ring pull ups to failure and thrown decline med. ball abs. Brian wanted bonus round so we headed into box jumps, 2 sets of 6 at near-maximum jumping height. BD with an impressive 6 jumps on the highest box possible at the end. Body tapped, need to rest for Monday's running.
Tomorrow at TAF, official grand opening, very excited.