Monday

up and out in the blowing cold wind. yikes.
calves a little tight this am from yesterday's run in the vff's. to be expected. heel feels good. it was a little tender last night. maybe from some of the yard work as well. all good this am.

treadmill
run 2 miles
easy pace. 8:30. focused on stride and getting the feel of the five fingers.
got a little blister on my right foot. think something got in my shoe and rubbed my foot. no big deal. over all stayed up on the balls of my feet and tried to be light and springy. seemed to help. pace was good and easy. very maintainable. not sure what yesterday's pace was but probably much higher.
will take a crack at a true 7:30ish run tomorrow.
figure by the end of the week should be used to the vff. calves feeling it.

strength warm up
3 rounds
10 pull ups
10 push ups
10 squats
just an opener. hips a little tight. better after the first round.
pulls and pushs no big deal

skill work
hang power clean
5x95
15 knees to elbows
5x115
15 knees to elbows
5x125
15 knees to elbows

these were a little lite. should have done maybe 2 more rounds and worked up to 145 or so. oh well.
the knees to elbows were cool. did them strict on a pull up rack that didn't allow for a kip.

met-con
3 rounds
15 95# hang power clean
15 burpees

5 minutes +/- on the wall clock. probably a little less time wise. need a timer..... ok going to pick one up asap.
these felt good. first 2 rounds unbroken and fast on the hpc. the third round was 10 and 5. all burpees unbroken and fairly quick. still hate burpees but getting better at them. thanks ignite!

stretch
foam roll
plyo

rolled out the calves good. back too.

happy monday!!