Wednesday MORNING (it's a 2-fer)

1. Completed 4 circuits of:

• Barbell punches x 5/side (35 on bar)
• one-arm push presses x 5/side (50lb)
• mountain climbers x 10
• jump squats x 10

[Finished in the weight room with some upright rows, *light* hang cleans (60lb bar), 1 set of saxon side bends with the big 5ers and 5 flags.]

2. Sprints on mini-track: 1 lap sprint; 1 lap walk x 10

[Finished up on side of track with some bird dogs, supermen and dive bomber push ups.]

NOTES:
Circuit: First thing in the AM, 50lb was HEAVY for me on the push presses. They were not smooth -- had to muscle 'em up but completed 'em all. Took a water break in between rounds 2 and 3. Because of the upright row finish and the heaviness of the DBs for me, my shoulders and Akbars are pretty cooked.

Sprint: Was sore as hell -- same jigaments behind left knee but also groin (left side)... ran through the pain and got a little better/looser after 3rd sprint or so but still felt it for sure. Guess if I wasn't getting stiff/sore at all it would mean I wasn't really training.

Weighed in at 178.5 (not bad after big dinner last night w/ pasta and dessert)

Afternoon is for strength -- see the Wednesday flan from previous post (squats, deadlift, bench and finish with whatever you want - DB flyes on the ball, more core - hanging windshield wipers? lying hip swings?, some isometric work or maybe some woodchoppers and plyo cable pulls to get all the little muschles on the same team - see how ya feel)