Monday 11-29

back up and at it this am. hoorah!

was nice to take a couple days away from the gym. got up this am pumped to get back at it.

warm-up
no run this am. resting the foot.
3 rounds
5 walk outs
10 push ups
15 squats

felt good to get the blood flowing and to stretch out a bit. no issues here. moved thru quick.

Strength.
Deadlift!
10x135
8x185
6x225
3x255

3-3-3
275
295
305

felt great on these. strong thru all sets. probably could have pushed a 4th set up to 315 or so. feeling strong and glad to be back working hard.

met-con

3 pull-ups
5 burpees
7 35# single arm kettlebell swings
9 sit-ups

this was supposed to be a 15min amrap. i took the kettlebell into the back to work on the real pull-up bar and did 15 rounds. no clock back there.
not sure how long it took but felt great to keep moving for a extended period of time. all unbroken with minimal to no rest between exercises. did one arm swings and really worked on getting the bell to move from the hips.
good stuff

little yoga after and then off to the showers and then the office.

foot has tightened up on me again now. need to keep moving on it and keep stretching it out.

peace!!