Friday 10-15

am workout again today.
just no time to get to the box this week.
its ok flying solo. interesting to have the 2 dynamics and compare and contrast them.
more on this some other time.

treadmill
run 1 mile
8:00
flat tempo pace. getting the legs moving. hamstrings are a little wound up so wanted to work them out a little.
need to do a longer time trial and see what my pace is. need to run outside with a gps to see what kind of pace i kick on the street. definitely higher than the spinning belt of death.

warm-up
30 squats
20 mountain climbers
10 yoga push ups

just getting the body ready for some effort.
yoga pushups are a beast. love them

back squat
set a small med ball on a 25lb plate to check my depth. it was about an inch lower than a 12" box.
totally reset my squatting form.
below parallel is where its at! essentially throwing out all the old numbers and starting fresh.
10x45
8x135
6x185

3-3-3-3
205
225
245
245
stayed at 245 to drive home form. little shallow on rep 2 but 3 was money.
i had gotten 255 for 2 when we did 5x5 last time so 245 for 3 and 2 good sets felt good.
seems like not a lot of weight but it was.
trying to work the form and keep these legit.

met-con
"Helen"
3 rounds

run 400m
21 kbs
12 pull-ups

7-8 minutes on the wall clock.
runs on the treadmill. 6ish pace.
all swings and pull-ups unbroken.
had to use the 35lb bell as thats the heaviest available.
felt great on this.

TGIF!
peace.

play the weekend my ear. maybe get out with the vest on tomorrow and do a little park wod. we'll see.