Fri: 7/10/15, 16/40, SM, chi run

500am: 

Streams in the Desert

Homiletics (Rev 16)

Journal 

-- 525-600am (35 min)

Then: early morning run 

2 laps to warm up 

-- 1:25, 1:15

4 laps at threshold pace 

-- 5:18, 5:56mpm pace 

15 min run around Excelsior @ easy pace  to cool down.

Then: 

Joint mobility

Foundation drills 

Cold shower 

Brush/floss/shave

-- 610-700am (50 min)

In the afternoon: 

4 x 6 strict pullups 

4 x 6 strict chin-ups 

Then: 

Pushups (1 sec pause at top)

Sit-ups

FLR 

SEALFIT hip mobility drill 

-- 3 rounds 

Then: later 

1-45# kb

4 x 5/5 1h c&p 

1 x 15 breathing goblet squats w/ pause

4 x 10/10 1h swing 

Finished up playing with kb snatch for a bit to cool down. 

In PM: 

2 hours of sanding basment. Had to work really fast. Great little workout. 

Notes: 

Joints feel amazing. Elbows, shoulders, knees and ankles are all great. Kb work was all very smooth and fluid, especially easy on my elbows today.

Nutrition: 

Coffee, water and a handful of oat cereal during the day. 1 large meal at dinner, 2 pulled pork sandwiches, 1 burger w/ fries, 3 tacos, lots of water.