be good to those who stayed

thursday;
bench complex, because i didn't get it in wednesday. went through 5 times.
top half bench; 3 @ 205
bench; 3 @ 155
speed bench; 5 @ 115
med ball chest throw (lying on back, throwing straight up); 10
plyo pushup (just hands off the ground); 8

felt awesome.

later on in the afternoon, chucked the 'bee around a bit.

then went for a 35 minute trail run through the notch.

friday;
got up this morning and hit the gym before work.
treadmill
dynamic
[squat complex] went through 5 times.
top half squat; 3 @ 295
front squat; 3 @ 165
hang clean; 3 @ 115
jump squat w/35lb db; 10
squat jump w/bw; 10

[oh press complex]
top half seated press; 3 @ 115
standing military press; 3 @ 95
push press; 3 @ 95
med ball oh push throw w/6lb ball; 10
feet elevated plyo pushup (just hands off ground); 10

stretch.

at work. something pretty sweet and satisfying about moving 14,950lbs in the morning before work.