Monday 6-11-12

back? maybe. getting in a groove at least.

Saturday
run 2.5 miles
5 rounds cindy
run 1 mile
-trail run at the park.
-the rounds of cindy nearly killed me.
-the run out was a walk and then run.
-brutal....

Sunday
-mountain bike Stewart State Forest
-18 miles. solid effort. felt ok.

Monday
-up and out to the gym!

warm-up
run 1.5 miles
8:25 pace. slow and steady. easy.

3 rounds
5 deck squats
5 walk outs
10 push ups
10 walking lunges
-easing back into the game.

Squat
5-45
5-95
5-5-5 at deload weight
135
185
200
-all reps were solid and felt good. form was still there.

Met-con
9 reps 95# hang squat clean
50 double unders
7 reps hang squat clean
50 double unders
5 reps hang squat clean
50 double unders

-kept the weight light and focused on the movements.
-cleans were solid and all sets unbroken.
-double unders got better as i went along.
-pretty solid effort and felt good.

Plyo
Foam Roll
-spent some extra time here and am going to continue to do so.

all in all a solid day.