Catch up

New routines are wreaking havoc...

I think there was a gym outing a while back... 8x front squats @135, 155, 175 with a 400m run and 10 pull ups in between each set. Ten 135 squat cleans afterward.

A 5K last week, outside. 23:12. Not awesome. Then 5 rounds 20 walking lunges and 10 push ups to finish it.

Last Thursday, jog, warm up then the 20m beep test (9/8).
Friday, unhappy with Thursday, longer jog, better warm up, 10/3. I have big dreams. 10x 20M sprints and 5 x 20M bounding afterward.

Saturday I played a volleyball TOURNEMENT. Sunday was hurt. All day.

Monday, at home park sprints:
10 x 80/20, rest.
12x 25m for time (1:48), rest.
25/30/25 hollow run x2 every 2 minutes then 2 all out 80 m sprints.
30 seconds squat + 25 m 'sprint' + 30m coast x 4.
80 walking lunges for time: 2:20 ish.

Today:
In 8 minutes run 1 mile and then do max reps 225lb DL's (6:35 and 7)
In 10 minutes run 1 mile and then do max reps 135lb power cleans (6:55 and 7)
In 12 minutes run 1 mile and then do max reps 75lb overhead squats(7:40 and 12)
Squat cleans, 135lb x 5
Deadlift finishers, 135 lbs x 20 x 2.

dribs,drabs

Monday, 30,20 10 reps of 135lb squats, 95lb bench press (dips after 30) and pull ups.Time was 20 min.  and change with a lot of chatting. 2 k row to finish.

Wednesday, 1 mile run (6:56), 10 x115lb squat cleans, 800m run,10 x 115lb squat cleans, 400m run,10 x 115 squat cleans, all in 29:00, which is pathetic. Then 4 x 5 reps of 45 lb snatch and overhead squats. Then 3 x 5reps of 225 deadlifts. For fun, 20 pullups in a row.

Re-connect

With an old acquaintance at the gym, Andrew. Very rich stories to be shared.

Warm up then squats. 135 x 5 then 185 x 3, 205 x 3, 225 x 3, 245 x 3,225 x 3. Very low, I was proud of myself.  Finishers 155 x 15 times 2.

Shitty cold on the wane

Went out for road intervals around the block:

80% up the Oakwood rd. hill for 250M (40-45 seconds) then continue huffing and puffing around the block (3 - 4 minutes). Repeat x 8.

All Out 2K

On the rower. Warmed up then let-it-rip. Time was 8:02, sucky. Battling a shitty cold.