alrighty.

on tuesday, went for a half hour trail run. felt good and was nice to loosen up the legs. some half hearted pickup with some hard running later on in the night.

lots of stretching and rolling.

wednesday, did a quick lifting workout.
same active stretching and rolling.
power clean; 1x8 @ 45, 1x6 @ 65, 1x3 @ 95, 1x3 @ 115,125,135
ab decline rocky; 3x15
db military press; 1x8 @ 30,35,40
chinups; 20 (13,7)
pullups; 20 (8,7,5)
db stepup; 4x6 w/30 lb dbs
db fly; 1x8@ 30, 2x8 @ 35
crunches on bench; 3x25


about an hour later, some sprint work.
warmup
4 x 20 yard pickup to 10 yard sprint
4 x 10 yard sprint
4 x 10 yard pickup to 20 yard sprint, plant and sprint back 10 yards
4 x 40 yard sprints

strech and roll.

at the airport now, more stretching and some hydrating.

this weekend is going to be fun.

get up for this, zoo.