Thursday 11-18

up and out into the chilly but clear air this am.
feeling pretty good.

treadmill
run 2 miles
15:20
started at 8:00 pace, little better than conversation pace, moved it up as i went along. foot is better. not 100% but getting there. feeling pretty good in the vibrams. pretty much a go to run the turkey trot in them. maybe throw down a longer run on sunday as a final prep.

strength warm-up
5 walk-outs
10 push ups
15 squats
using the walk outs more. not a big fan so will work on them for a little while. they are effective full body openers i will give them that. chest to deck pushups, squats standard.

Powerclean
10x45
8x95
5x135
3x155

1-1-1-1-1-1-1
165
175
185
185-fail
2x155
2x155

165 was good. 175 was good. 185 got a little heavy. got the first one but failed on the 2nd attempt. went back down to work the form and speed on the drive off the floor. 185 is a pr. that's better than bodyweight powerclean! cool.

powersnatch
8x45
8x75
5x95
3x105
3x115

the plan here was to do heavy singles on these as well. but ran out of time so did some some sets of 3 to get the feel of the movement. never got super heavy but tried to get the form better. felt pretty strong on the 115's. still need to work on the snatch more.

stretch
foam roll

running a little behind so had to hustle and hit the showers.
all in all a good way to start to day.


peace