Wed: 10/8/14, 1480m run, Kb complex

600am

Cold shower 

Joint mobility

Dynamic stretch 

1 x 25 x supermans

1 x 25 x leg levers 

1 x 1:00 FLR

520pm, 59 degrees, sunny

Quick dynamic stretch 

Then: 

1,480m run (4 laps in 5:18)

Then: cool down

370m run @ med pace (1:16)

Played with junior 

Then: later 

Joint mobility

Then: 

Kb complex: goblet squat, swing, 1h swing, clean, 1h strict press, 1h high pull, rdl, 6 x each (all one set) @ 30#, 30#, 45#, with 6 x DHNK pullups, 12 x strict pushups, 30 sec rest between rounds. 

Then: cool down

1 x 15 kneeling ab wheel rollout

1 x 30 superman back extensions 

1 x 60 sec FLR

1 x revolving plank @ 30 sec per side

Band stretch 

Cold shower 

Comments: 

2nd day of no grains. Feel really good. Or or close to it on the 1480m run.