On the grind.

runLO: 3+ miles. 27 min. ran lindsey st east. i planned On running 40-50 min but my legs and back were still feeling it frOm the lift last night. these things happen early On. i did 25 min On the bike after Our lift tOnight tO get a little bit mOre cardiO wOrk in. nOthing wrOng with a little crOss training. if yOu can be prOductive On days like this it pays Off later dOwn the rOad. gOtta grind it Out. 

the pump: chest (lite). flat bench. 135 (warm up). 155 x 8. 185 x 6. 205 x 4. 135 (infinite set). 3 x hammer strength flat w. 90 lbs. 3 x incline hammer strength w. 90 lbs. 3 x decline hammer strength w. 110 lbs. 3 x single leg wObble bOard push ups. (get a wObble bOard and a blue ball. balance legs On blue ball and hands On wObble bOard. when yOu get balanced draw up One Of yOur legs and hOld it in the air while yOu sQueeze Out sOme push ups. alternate legs every 5 reps. 3 x pull ups. abs. reach unders x 100 tOuches. (laying On yOur back with yOur knees bent. crunch up. get a nice flex in yOur abs and rOck frOm side tO side trying tO reach under yOur butt and tOuch the OppOsite fOot) 3 x striders. (these are hard tO explain but i will try my best. laying On yOur back and rOll up tO yOur butt. straiten One leg and draw the Other knee tOwards yOur chest. this is where it gets tricky. balancing On yOur butt yOu're gOnna crunch dOwn and straiten the leg that is bent. then sit back up and bring the Other knee tO yOur chest. get a gOod rhythm and it'll feel like yOu are running... kinda) 3 x half bent pike. (Ok fOr these yOu're gOnna lay On yOur back. crunch up. flex yOur abs. take yOur right elbOw and tOuch it tO yOur right knee. yOur Other leg shOuld be strait On the grOund. On yOur bent leg yOur fOot shOuld be tOuching the grOund every rep then drive yOur knee up tO meet yOur elbOw half way. 1 x crunches (burnOut. frOnt and Oblique).