wake me up inside

tried the circuit that seigs' posted about.

5 sets of 6 reps of;
bent over rows
rdl's
hang clean
front squat
push press
back squat

warmed up by doing between 5-10 of each with just the bar (45)

then added a 10 to each side and went through
the third one probably felt the best

overall, a great workout.

i started the day with about an 8 minute warmup. my hamstrings still felt tight, so it was an easier warmup. then started one minute on, one off, for 10 minutes. started at 10.1, incline 1. worked up to 10.5, incline 5 for the last minute. quick cooldown and then some active stretching and then circuit.

after circuit.
2x10 situps on the decline bench (rocky style)
2x15 situps on decline (rocky style)

jumping x 3
didn't really get rim very well, legs feel kind of weak, but keep working.
free throws in between were ok, not great

jumped rope for a little bit and then finished jumping rope with 2 sets of 15 double jumps

sauna for 10 minutes. felt awesome

overall, great workout.