Monday 1-17

Happy Monday!
up and out and back to the grind.
got an extra hour in the am as of today. will try to use it wisely while it lasts.
good for the workouts bad for putting food on the table.....lol

warm up
3 rounds
5 walk outs
20 push ups
30 squats

run 1.5 miles
start at 8:30 casual pace. work to 8:00 casual pace and hole there for the majority of the run.
felt good. form solid. feet good.

strength
Deadlifts
10x135
8x225
6x255

5-5-5
w/superset 5 weighted chin ups 55#
275
295
310

all sets were solid form and felt good. 310 was mentally heavy but when i actually got to the bar it came up solid. got 3 re-gripped and got 2 more. maybe should have cranked out a couple more but was feeling good about the solid set of 5 and pretty heavy weight.
all the chins were good. 55# dumbbell between the legs. good dead hang solid form.
very pleased here. it wasn't long ago that a 300# dead was a max effort and i'm pulling it for 5's now. nice.

met-con
20min AMRAP
5- 24" box jumps
10- kettlebell swings 35#
20-double-unders

10 rounds.
the double unders sucked. terrible today. no rhythm, all over the place with reps. argh. very frustrating. will blame some of it on a crappy rope. need to pick up my own rope.
argh. everything else was cake. really need a heavier bell.

run 1.5 miles
8:00 pace. solid finisher. little endurance/durability work.

foam roll
yoga/plyo.


so this will be the new format. little longer warm up and some kind of finisher at the end. will try to get some speed work in etc..
going to poach some of the crossfit endurance wods.

peace!