Squats, Press, Pullups/Pushups, Run

SWOD

Squats 3 x 5

190

2nd set, dropped too low and hit the crossbar, which interrupted the whole flow back up out the pocket, and yeah. Had to set it down and strip the bar so I could finish the set.

Press 3 x 5

105

Thought maybe I could push more, but not happening today. Still it's about what it was a month ago, so if I keep this up, good things should result here soon.

DWOD

AMRAP 15"

10 Supine Pullups

10 True Push ups

9"

5 Pulldown @ 115

5 Pushups (Smith, moving the bar up as needed)

13 rounds

For those of you who don't know what the supine and true are, I'm not even going to bother with it, because I'm so far from pulling even one of them off, it's not even funny.

All in all, a good sort of day at the gym.

Run -- BFL

3/5/5.5/6/6.7/7.5

Does Brian Mackenzie and the CFE team know a whole lot more than I do about building up to intervals? They do. But I also know I love doing this run, and it definitely gets the intervals cranking.

Once I get this to something resembling better, I'll start gearing up the CFE more.

Obviously, if my "10" is an 8:00 mile, I'm not exactly breaking any land-speed records here.

Oh, and HR was up over 190 for about half of the last minute.

And I didn't even gray out.

Progress, I'm not sure, but still…felt kind of good to do.