Wednesday 8-31

up and out. can't say i didn't want to roll over but gotta get back in the groove.

warm up
run 1 mile
8:00 get legs moving.

baseline
bear complex
75
85
95

-stopped at 95. felt solid all the way thru. accomplished what i needed to with 3 sets.

Strength
Press
5-95
5-105
5-115
3-135
3-145
3-155

-first three sets were strict press and solid.
135 went up good. still solid press.
145 last rep required a little drive
155 were heavy and required a little dip and drive

Handstand push up
5-5-5

3 sets of five. good form and went pretty good all the way thru. need to get deeper ROM but will be working on these.

Work Capacity
3 rounds
50- double unders
20- push ups
40- double unders
20- walking lunge
30 double unders
20- hand to hand kettlebell swings 36#

-worked thru this quick. all rounds of push ups, lunges, and swings unbroken. tried to focus on smooth double unders. flow, rhythm, breathe, etc. felt pretty solid. couple broken sets here and there but was stringing some good ones together. again a skill i need to focus on.

Foam roll
Plyo
Yoga
-again spent some time focusing on this. definitely pays dividends in the long run.

tomorrow? hmmm not sure. kind of making it up as i go this week. we'll see. maybe all bodyweight with some running or rowing? maybe power cleans and sprints? hmm.


peace