Tuesday

got some sleep last night but of course woke up groggy. argh. playing catch up on that.
got out the door a little behind but not to bad. little lack of motivation.

treadmill warm up
run 1 mile
just a mile today. little behind time wise. standard stuff.

strength warm up
3 rounds
10 rdl 95#
10 push ups
10 squats
rdl's are getting better. good range of motion and hip flexibility. like using these in the warm up although it breaks up the speed of it. can't do these fast. take my time and then blast out the push ups and squats. legs felt pretty good after yesterday.

strength
Bench Press
this just doesn't get worked enough so i am going to rotate it in with a few other things.
warm up
10x45
8x135
6X185

5-5-5-5-5
195
205
215
225-3
195-4
need some work here. not so bad but need some work.

weighted pull-ups
5-5-5-5-5
45
50
55
65
65
probably should have started heavier. used a dumbell between my legs. really like the belt better but couldn't find it. argh.
these were pretty good. the 65 got heavy after 3 but gutted them out.

kipping pull-ups
for max reps. come off the bar ends round
21
14
11
not bad. lost my rhythm on the last set otherwise would have gotten closer to 15 again.

CFE WOD
20 min time trial
treadmill. started at 8:30pace and built from there
2.44 miles
wanted 2.5. argh. had the screen covered so i just kept moving the speed up as i felt.
felt pretty good. the heel wasn't bad at all. hurt last night though. better this am. silly injury. annoying.

stretch/foam roll
work out the kinks. there's lots!! damn time in the office chair.

feeling good. little unmotivated at the start this am but got some good work done.

peace