Tuesday 3-1

up an out on time.
felt pretty good this am.

warm up
run 1 mile
8:20 pace. chatted it up with another guy on the treadmill.
felt good to stretch the legs out.

baseline
3 rounds
20 wall balls 16#
20 push ups on the ball
run 400m

-moved thru this is steady solid action. all sets unbroken. need to get a heavier ball.
-push ups on the ball was a nice change. added a different dynamic.
-runs were sub 7:00 pace
- i walked one of the guys at the gym thru this with me. interesting to see how people react to these types of workouts. he was pretty blasted at the end. may have him tag along on some of the bodyweight stuff and maybe teach him a few moves.

work capacity
G.I. Jane
100 burpee pull-ups for time

12:00
-scaled from the 150 on the sealfit site. 100 was enough. did 30 then broke them into 10 rep sets with about 10-15 seconds rest between
tough to get a rhythm. but worked thru and got it done.
been quiet a while since i have done this and clearly smoked my last time.
pretty comfortable with were i am at. definitely room for improvement.

durability
run 2 miles
8:00 pace.
solid, steady tempo run.
rx'd was 3. scaled to 2.

yoga
plyo
foam roll

-spent some time on this today as i had skipped yesterday and my legs were a little ropey. felt good to work the hips and it bands.
i am convinced this is crucial for both recovery and continued high volume training.

peace!