Wednesday

paying the price this am for the 1.5 miles in the vibrams. feet are sore.
better after moving around a bit. man this will take a little while to get used to. guess there is a larger curve than i expected. i also pushed this a bit...you know, kind of jumped right in and all...

no run this am.

3 rounds
10 push ups
5 walk outs
10 squats

no biggee just getting into the groove.
good and loose by the end

3 rounds
10 pull ups
15 decline sit ups

used the highest decline setting and touched behind my head each rep. harder than expected actually. all pull ups unbroken and with chest to bar.

Back Squat
10x45
10x135
8x185
6x225

5-5-5
245
265
275

these were to be 75-80-85% sets. i bumped it up a little.
the 275 were heavy and my depth may have been a little short. tried to make sure i got deep but should have set a ball so i had a guide. still good work sets and making progress on these.

5 rounds
10 135# backsquats
10 chest to deck push ups

stormed thru these. the ignite met-con was wallballs and i don't really have the ability to do that in the gym. well could have got creative but..... i was slacking. wanted to reset my squat depth after the 275's and used this little met-con to do it.
didn't time it but moved thru fast. no rest.

stretch
plyo
yoga roll

spent some time on mobility. want to focus more on that and with the turkey trot coming up tomorrow could use a little mob work.
good stuff.
feet were much better after moving around for a bit. no desire to run on them today though. save it for tomorrow.
looks like i will be running in the nike's. going to be cold and can't risk banging up the feet so bad that i can't train the rest of the weekend.

time goal? sub 40. sub 38? we'll see.
fast, light, steady and strong.

peace!