Wednesday 10-20

up and out early into the cool morning air.
brrr. chilly. 44ish. yikes.

treadmill.
run 1.5
pace higher than yesterday. sub 8 from the start and a little faster for the last half mile. feeling pretty good at that pace. have to run a time trial and see how it goes.

strength warm up
20 squats
10 push ups
20 squats
10 45# press
20 squats
varying the warm up a bit. just to keep it fresh. felt pretty good. right shoulder a little tight.

Press
5-5-5-5-5
95
115
135
135
135

held at 135 and worked the weight for good solid reps. right shoulder loosened up a little after the 115. little tight on the way down with the weight. had to use a little push to get the weight moving so not a true strict press per se.
felt good as i haven't done these in a while. worked a little on the form.

met-con
15 amrap
3 c2b pullups
6 push ups hands off at bottom
9 24" box jumps

15 rounds
no clock but i checked the wall clock before i went in and when i came out and it was pretty darn close.
felt good on these. need to get my box jumps faster. need a little more spring and less wind up. have to work these.

running late so no foam rolling. boo.
just off to the shower and out.
peace!