Adarq.org

ACHES/INJURIES: none
SORENESS: none
MENTAL STATE: great

- warm up

- DB jump squat +10s x 5,5

- ME SVJ x 3,3
felt really explosive, no idea how high i was getting

- squat 120 x 5,5
feels a bit rusty but this is not a challenging weight. slowly but surely.

- bench 80 x 5
the bench setup is so dumb, only two pins and they're both the wrong height for me, and the lower one gets blocked by the upper when unracking/racking the bar. right thumb felt weird so didn't do second set.

- kroc row 32 x 18L/18R

- hyper x 15,15

- some TTB and KTE

- stretch

this felt sooo good.

you should go. if you feel like dogshit at the game you can say that and bail.

following your basically linear improvement has been really fun. makes me want to run. in my one truncated (by the DC sniper) year of HS xc, i think my PR was around 20:30. but i was a (1) a wuss and (2) didn't take it seriously. wonder what i could run now if i gave myself some time to ease into it. one of our sister agencies sponsored a multi-distance event in the mountains this past summer, would be dope to run in the 5k race next year: http://yumtoyikes.com/2016/07/05/hunza-marathon-pakistan/. there were only two 5k participants, one man and one woman, and the guy ran 25:xx. in fairness, hunza is over 8,000 feet above sea level and mountainous as hell.

if they hold it at the same time next year i'll be in the states, but if i'm here then that could be awesome. going on a couple of these hikes has also made me want to run: trail running > road running.

go get 17:59.

ACHES/INJURIES: none
SORENESS: none
MENTAL STATE: a bit tired but okay

- warm up
jump rope + joint circles x 2

- pistol x 5,5/leg

- shrimp squat x 10,10/leg

- SL SVJ x 5,5/leg

- SVJ x 8,8

- superset x 3
-- hip thrust x 20
-- leg lower x 20

- SL reverse hyper x 20/leg

- jump rope x 500; double unders x ?

- stretch

on the double-bounce self-lob: that pronation on the plant foot, though.

bah gawd he keeled im!

because you're tracking mosquito bites now, i'll cross-post from fb this limerick i composed in my head while sitting on the can the other day:

my mosquitos, they constantly breed
and to feed them, i must bleed and bleed.
i kill lots in the shower
but they keep all the power
'cause they fuck just like rabbits on speed.

um, given that we're all white, you may want to rethink your spelling of the word "clan".