Neighborhood Ninja!

2/1/13

AM
3 mile jog. No time. Relaxed pace.

Tuck Front Lever
10, 10, 10, 10, 10, 10 seconds

PM
Back Squat
385 x 1(v belt)
315 x 3, 3, 3 (2 second pause in the hole)
385 felt easy, but I forgot my lifting shoes and was squatting in NB Minimus Zeros. I didn't feel very stable and was a little all over the place so I called it a day at 385. No big deal.

Deadlift
185 x 3, 3, 3
225 x 2, 2, 2
275 x 1, 1, 1
315 x 1, 1

Bench
265 x 1
Didn't feel very difficult, but my position was pretty bad. I kinda slid around on the bench. Was pretty pissed. For such bad technique it wasn't that hard, but without a spotter I decided to stop.

DB Bench
100 x 5, 5, 5
105 x 3, 3, 3
110 x 2, 3, 2

Seated Cable Row
220 x 3
240 x 3, 3, 3
220 x 5, 5, 5

Conditioning
1 Mile Run - 6:36
1 Mile Run - 6:46
Felt like 1.5 million dollars on these runs. I was only trying for sub 7:30s, but I was striding it out well and felt super efficient. I think those practice runs are really helping.

Practice
1/2 mile run in VFF. Focus on technique and soft landing.
- 4:07
- 4:14
- 4:22
Was going for sub 4s, but wasn't willing to sacrifice form for speed. My stride felt very solid so I'm happy enough.