Tuesday 12-28

back to the routine.
holiday's past..snow day over.. back at it!

warm up
10 walk outs

5 rounds
5 pull-ups
10 push ups
15 squats

run 1 mile

felt pretty good here. just getting the body back into action.
thru down a mile on the treadmill and i really prefer to run outside.....but do what you have too.
feet a little tight from the runs over the weekend. started at 8:15 pace, casual and sped up from there. got down to around 7:00 for the last quarter. felt pretty solid.

strength
Back Squats
10x45
8x135
6x225

3-3-3
255
275
295

was more concerned with form then weight today. had been a little disappointed last week in the form on the heavier reps. figured i would let the weight come up to where it would naturally.
255 felt good. deep and solid
275 was heavy but still deep and solid
295 was heavy and after 2 i was pushing hard. 3rd stalled a little but went up good.

this was solid work here. need to get heavier but not if my form falters. form first.

met-con
7 rounds
5- racked kb squats w/35lb bells
10- jump squats
10- back extensions

6 minutes +/- on the wall clock
felt real solid here. legd and low back pumping into the last couple rounds but all unbroken and went from station to station quickly.
good stuff.

foam roll
yoga/plyo

felt pretty good on the roller. little tight but no big deal. worked it out fairly well.

back at it for another day. nice and quiet at the gym. just the people who want to get work done there. just a way i like it.

peace!