Monday 12-6

up and out into the cold morning. must have snoozed it as i was running a little late.
foot stiff but once moving around it felt good. been working out exclusively in the vibrams and really liking it. wearing my free runs as casual shoes and seems to help the foot.

warm up
no run. resting the injured foot still. argh
2 rounds
5 walk outs
15 pull ups
30 squats
40 push ups

walkouts help to loosen up the foot and work the whole body. great starter after climbing out of bed. pullups were unbroken. squats were good, but the 40 pushups were a chore. need to work longer sets of these into the warm up. the short bursts are fine but need a little muscle endurance here.

strength
Deadlift
10x135
6x185
5x225
5x255

5-3-1
275
305
315-4 reps!

so used the first sets to get warmed up. dropped the reps so as nit to blow out on the warm ups. felt good all the way thru.
got to the work set wanted to work a little heavier than last weeks sets.
275 was solid. good form and easy off the floor.
305 was good for 3. came up relatively easy and pulled well
figured i would go to 315 and see what i had left.
max rep set
315x4!! awesome. only had to put it down after 4 as i lost my grip. 5-6 reps was a possibility.
totally reset my training weights here. awesome!

met-con
21-18-15-12-9-6
165# deadlift
45# thruster

9 minutes +/-
strong thru the sets. the deads were unbroken at 21, had to partition after that but they were solid, fast and strong. all thrusters unbroken.
minimal rest between sets. tried to work straight thru.

good stuff.

out of time after this so no good roll session. will have to make that up later tonite.

feeling good.

happy monday!