Thursday 10-14

back at it this am.
chilly. makes jumping out of bed a little for interesting.

treadmill
run 2 miles
16:00
good pace, high tempo. started at 8:20 and worked down from there. last 400 was fast run. not sprint but a fast run.

strength warm up
50 squats
40 kettlebell swings
30 mountain climbers
20 pushups
10 pullups
all rounds unbroken and done for form and speed. moved thru this quickly and felt good.
after the run this was a great way to activate the rest of the body.

turkish get-ups
35lb kettlebell
3 rounds
3 right
3 left
3 rh windmills
3 lh windmills

was going to work the sets up in weight but thats the heaviest bell i have at the gym. could have used the dumbbells but instead focused on form and the movement.
felt good all the way thru. 3rd set the last rep was a little rough on the way down. arm started to fatigue.

met-con
15 rounds "afap"
5 pullups
5 push ups- hands off at bottom

7-8 minutes on the wall clock.
moved thru this fairly well. definitely fatigued after the first ten rounds. got slower but all the pullups were unbroken sets. only 5 so not to bad. the push ups with hands off at the bottom are always awesome!

borrowed this programming from CFI. good stuff. thanks steve!
modified it slightly for time constraints. supposed to be a 20 min amrap. but spent more time on the turkish get ups so had to alter it a little.
OOPS! was supposed to be 20 rounds not a 20min amrap. oh well. got in 15 so that was cool.

stretch
foam roll
plyo.

all good.
off to work. yeah.