Friday

little freestyle friday.
not gonna lie really wanted to roll over again this am. not sure whats up.
but, i got up and felt pretty good actually.

treadmill
run 5 minutes at 8:30 pace to warm up
3x3:00 with 2:00 rest between
hold fastest pace possible
7:10,6:40,6:30
covered 2.25 miles including warm up and walking the rest periods.
felt pretty good. the first interval may have been a little conservative. the other 2 were pretty quick.
going to try to mix in a few openers like this from time to time instead of just doing a tempo run as a warm up.

strength
3 rounds
10 pullups
10 push ups
10 mountain climbers
10 squats
similar to yesterday. used 3 different grips on the pull ups
felt pretty good. legs a little heavy on the squats. not sure if thats due to the mountain climbers or not. really feel the hips opening and working on depth on the squats

wod
mainsite restday. so little freestyle.
figured try a heavyish bear complex

bear complex
w.u with 45# bar
5x95
5x115
3x135
3x135
5x95

135 was tough. shoulders were wasted from yesterday. felt good otherwise. like to try this with fresh arms. see if i could push into the 5 rep range and then go up in weight again.
all in all good stuff

stretch
mobility
roll
plyo

TGIF MF'RS!!

supposed to be a sweet weekend weather wise. go out and play!