Thursday

so back on routine this am. up before the alarm and out the door early.
looks like i might be back on regular time next week so no more extra hour in the am.
looks like i will be finishing this strength cycle and going back to the old routine. we'll see what happens. have to go thru the note book and see how a few weeks with a strength focus have affected me.

treadmill warm up
run 5k
i was feeling it today. started out at 8:45 pace and worked up from there. little over 8:00 at the 2 mile mark. the last mile i kept cranking it up and finished the last 1/2 at 7:00ish pace
25:25 for the 3.1
felt pretty good. took a coupe minutes to recover after and moved into the rest of the workout

strength warm up
3 rounds
10- rdl 135
10 push ups
10 squats
used the rdl's to stretch the back and get ready for what was up next
the push ups i could definitely feel the bench and presses from the other day
squats seemed ok. legs felt pretty good.

strength
deadlift
10x135
8x185
6x225
warm up sets went well. good bar speed and form. feeling decent here.

5-5-5-5-5
275
295
315
325-fail
315
315 (3)
275 was cake, 295 felt good, 315 went up a little slow but then was good.
325 was a fail. tried twice to get it over the knees and couldn't do it. thats the new wall. argh. gotta break thru that.
went back to 315 and it was heavy but got it.
last set got 3 good ones and had to put the bar down and called it. knew my form would be shot on the last 2 so better to ease off

freelance met-con
pulled this one out of my head. had a plan. decided to change it and bot did this bring the pain!
3 rounds
45-50yard prowler push 180#
one way on the low bar back on the high grip
21 kettebell swings
15 ghd sit ups

this was a core wrecker and very taxing. legs were burning on the prowler.
kbs were hard to get a rhythm after the prowler and the ghd situps were just the painful icing on the cake.
got thru 3 rounds. had to take a minute or so between each round.
significantly nastier than i imagined which was sweet!!

cash out
foam roll
stretch
yoga
need to keep this in the routine as i think it s helping a lot.

so rainy Thursday here.

peace