Friday 1-21

more snow!
yippee.
2 hour delay for the kids. no delay for me..... boo.
almost rolled over but took a rest day yesterday and needed to hit it hard this am.

warm-up
3 rounds
run 400m
20 pullups
30 squats

runs were at 8:00 pace. nice and easy on the legs. pull-ups rounds 1 and 2 unbroken! boo ya!
round 3 was 10-5-5.
felt the tight hammy's on the squats. yikes. but they loosened up by round 2.
nice opener. good stuff.

Press
10x45
8x75
6x95
5x115

5-5-5
125
135
145
super set with 10 hands off push ups.

125 felt solid.
135 was good as well. little heavy on 4 and 5
145 was heavy but solid. tried to get 6 or 7 reps but missed 6 so called it there.
solid work on the press today. pretty happy.

met-con
5 rounds
1-press 115#
2-push press
3-jerk
25 double unders

7 minutes
felt real solid on this. weight was good. form was good and blasted them out.
doubleunders much better than the other day. used a different rope and i was much better.
pretty solid. nice met-con.

CFE wod
5x1:2
5 rounds of 1minute run 2 minutes walk

runs were at 6:00 pace. felt pretty good. this should be my new 400m pace i think for met-con work. walked at a good clip for the rest periods.
felt good to spin the legs fast. concentrated on a relaxed upper body and fast legs. keep it easy and light. feet feeling good. legs a little tired from the other day.

looking to maybe get outside for a few runs over the weekend. supposed to be brutal cold. yikes. we'll see.

peace!