Wednesday 12-29

little warmer this am. supposed to get warmer and melt some of the snow. we'll see.
up and out.
gotta start setting the alarm a little earlier. give myself a few extra minutes in the am. little slower to get moving in the cold.

warm-up
3 rounds
5- walk-outs
20- push ups
30- squats

run 1 mile.

felt pretty good all around. feeling the squats from yesterday which is good. means the form was deep and solid.
run was good. felt pretty light and smooth. thats the goal. the speed will come back its the light and smooth that we want. feet feel much better. little tired/sore but not painful sore.

read "born to run" over the holiday weekend. great read. will post more on it later.

strength
Press
10x45
8x95
5x115

3-3-3
135
155
165(2)

135 was solid.
155 got heavy and i needed a little push off the bottom to get it going.
165 was heavy. glad i went for it. reps 1 and 2 were hard but solid. little drive out of the rack and then a solid push. couldn't get the third.
making good progress here. every once in a while it seems that the press stalls and then it comes back better. definitely a weak point but am working to make it mush stronger.

met-con
10 rounds
5- handstand push ups
5- kb snatch r/l 35lb
5- dips

16 minutes
the hspu's slow me down. got thru them pretty solid again though. want better and more consistent depth. but working them hard and making progress.
snatches and dips were solid.

foam roll
rolled out the back and legs which i was feeling at this point.
good stuff today!!

peace!