DWOD
Complete the following sprints before SWOD:
2x20yd (20 sec rest between efforts)
4x30yd (30 sec rest between efforts)
10x10yd flying starts (30 sec rest between efforts)
So I'm running these directly in front of a lineup of treadmills beside the bball court. Halfway through the first 20 yarder I drag a toe and take a header into a 10 ft slide on my back. Embarassing, lucky there was only like 4 people on the treadmills. My knee slammed down pretty hard, but most of the impact was absorbed by the head of my quad. The muscle hurts like a bitch now that I'm all cooled down, but I think structurally I'm all good. Gonna RICE tonight like I'm a paddy farmer.
ASWOD
1x5 deadlift @ 355 (fail: 3 reps)
3xME pullups (14-11-8)
I'm chalking up the deadlift fail to the bruised quad and sore lumbar from squats yesterday. By the time i had finished the sprints my erectors were lit already. I'll attempt 355 again next week.
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