Friday

still not feeling it 100%
but got up and out and decided to try to make the most of it.
once i hit the floor i felt pretty good.

treadmill warm up
run 2 miles
picked up the pace this am. started at 8:15 and kicked it up as the time went by. averaged right around 8 finished well into the 7:00's with a little kick for the last few hundred meters in the 6:00's. feeling pretty good actually with a little faster pace.

strength warm up
30 burpee pullups
broke these into 20/10
once i got my rhythm i was good to go. not much rest after the run so feeling it a little in that respect. liked this as a change and a good opener. get the body ready to move some weight.

WOD
mainsite had rope climbs and ring dips. argh. no access and the subs are a pain for the rope climbs. so went over to CFE and grabbed their strength workout.

Deadlift
warm up sets
10-135
6-225
4-275

work sets
2-2-2-2-2-2
2 reps every 2 minutes for 12 minutes at 80% 1 rep max
minimize the rest and maximize the effort.

305
305
305
305
305
305

used 305 and pulled them all raw. no straps. this was a little heavier then rx'd but felt pretty good. heavy but good. thought about 315 but that would have been pushing it a bit.
knew i would run out of time and not get anything else in after this so wanted to maximize the effort.
felt pretty good.

foam rolled
stretched
plyo/yoga for a few minutes to loosen up.

for not wanted to roll out of bed i ended up with a pretty good day.

TGIF!
gonna try to get outside and play a little this weekend. run and ride someplace different maybe. we'll see.