Wednesday 1-19

i would be lying if i told you i was 100% this am.
dragging a little. but up and out and into the fire...

warm up
3 rounds
run 800m
10 pullups
20 push ups
30 squats

runs were at 8:15ish pace. steady state. open up the legs and work the stride.
feeling really good in the vibrams now. amazed.
all rounds of bodyweight exercises unbroken.
was feeling a little flat but this helped to get the blood flowing.

strength
backsquat
10x135
8x185
6x225
5-5-5
superset w/ 30sec plank hold
255
275
285

little flat on the upper end today.
255 was good but felt it more than i would have thought
275 got heavy on 4 and 5
285 was solid for 5 but heavy and the form suffered a little.
these were 75-80-85 of 1 rep supposedly. using these number would put it at 340. better.
still working on depth and form. getting better but its a journey...

met-con
10min amrap
5- k/b thrusters 35#
5- right leg split squats w/35's
5- left leg ...
5- right leg step up 20" w/35's
5- left leg

6 rounds
really thought 10 rounds would be possible but the split squats slowed mr down and by the 4th round i was pretty gassed. had thought about doing a 20amrap on this but no....
again much harder than it looked on paper.

roll
plyo
yoga
mobility

spent some serious time on this today. fatigue was setting in and knew i needed to focus more on this. no sense cranking out a run or some speed work as i was pretty shot. will keep building the volume but at a smart level. no sense burning out or getting injured.
time well spent today on mobility. good stuff.

half way thru the week!

yippee