you made a rebel of a careless mans careful daughter

friday was an off day.

saturday and sunday practice. felt ok. get faster.

monday;
gym.
had an appointment scheduled for my complimentary fitness assessment. thought it was going to be a complete joke, but was very pleasantly surprised.

he had brought a big tire out to the lobby, weighed a little over 100 lbs.

i flipped it 15 times to start.
then did 2 minutes of sledgehammer hits.
25 pushups, feet up on the tire, hands exploding up off the ground.
squat jumps onto the tire for a minute, holding the sledgehammer like a lunch tray.
12 1-legged squats on each leg.
up and down planks with feet elevated on tire.
standing outside the tire, jump into middle and then jump out, turn around and keep repeating. for one minute.

took about 20 minutes and was really good and pretty fun. really f-in hard too.

then went and did some more stuff.
front squat; 1x8 @ 45, 1x6 @ 95, 1x4 @ 115, 1x3 @ 135, 1x2 @ 155, 1x1 @ 185. box squat; 2 @ 225, 235, 245, 255
3 squat jumps after each set of 3
pullups; 11
cable twist; 3x10 each way @ 30
db snatch; 4x6 @ 55

went back to the tire and flipped it 10 more times as fast as i could.
more hard work tomorrow.