Wed: 9/23/15, kbs, hill sprints

Early AM: 

Devotion 

Homiletics 

Journal 

Afternoon: 

1-20kg kb

Windmills 

C&P

1h swings 

1h high pull 

Prying goblet squat

Halo to slashers 

Then: 

Ab wheel rollout 

Upper body band work 

Then: durability and cool down

Joint mobility

Foundation drills 

- long session, ultra relaxed afterwords 

Then: later

4 min run @ easy pace 

3 x big hill sprints by house 

- 55, 53, 49 (PR)

- 2:30ish rest between sprints, walked down

Then: cool down 

8 min run @ easy pace 

5 min walk @ easy pace 

Relaxed stretching 

Comments: 

Weight: 197

Comments: time under tension was focus for in work. All grinds and band work were done slow and deliberate. Swings were kept quick and sharp in sets of 5. Long durability session at end. Hit a hill sprint pr @ 49 sec. Calf feels really good.