TGIF

race day approaches.
i think its worse promoting than racing. way more stressful.
up before the alarm this am which was good as next week its back to regular work schedule. no more rolling over for an extra 15mins as i have an extra hour in the gym. boo.

treadmill warm up
run 1.5
good pace. 8:30. just trotting along.

strength warm up
3 rounds
10 pullups
10 push ups
10 squats
used 3 different types of pullups. kip, chin, and hammer grip
push ups were ok. little stiff
squats no big deal

strength
press/push press
10x45
10x95
5-5-5-5-5
115
135
145
155
160-4
these felt good. did a few shoulder mobility drills prior to loosen up. think it helped out.
155 felt heavy but locked out all the reps
160 i missed locking out 1 rep and tried to make it up at the end but couldn't get it.
making progress here.

WOD
bored from sealfit.
frog complex
6 rounds at 95#
6 reps per round of
squat clean
thruster
back squat
back thruster
goal is to stay smooth and not put the bar down.
do 1 round every 3 minutes for 6 rounds

these were a great post press wod. really finished off the shoulder/back well.
got a little heavy on reps 4-5-6 in the last couple rounds.
all rounds unbroken.

CFE WOD
4x400m
rest 1 minute between
ran these at 6:20, 6:00, 6:00, 5:45 pace
really cranked it up. wanted to see what kind of pace i could handle here. felt pretty good for having pretty blown legs. kept the strides short as its easy to get into bad form on the treadmill.

need to explore the local track. start to do these outside.

stretch
roll
yoga/stretch
i use the term yoga lightly as i am just experimenting with certain moves designed to help stretch problem areas. hopefully it helps. seems to be a bit. been rolling the heel with a tennis ball as well during the day at work which seems to help and at night with a frozen water bottle. its always worst at night after work. was pretty good this am though.

big DH40 weekend.
will be very busy. we'll see what happens!

peace