Wed: 10/28/15, peaking 15/15, chi run

530am: 

Streams in the Desert 

Homiletics/BSF (acts 2:1-21)

Journal 

Then: 

Cold shower 

Joint mobility

Upper body band work 

Then: 

1h assisted pushup practice 

1h pushup practice 

Pushup/FLR ladder practice 

Ab wheel rollout practice 

In the PM:

8 x 3/3 1h swing @ 80#

4 x 10 2h swing @ 80#

3 x 2 1h press @ 60#

2 x 5 goblet squat @ 80#

Janda sit-ups 

Then: cool down

Upper body band work

Then: later

4 laps in Excelsior @ 6mpm pace 

Then: 

4 x 1 lap in Excelsior @ 6mpm pace 

Then: cool down 

2 laps in excelsior @ easy pace 

Recovery walk

Relaxed stretch

Notes: 

Weight: 198#

Comments: first time in a long time calf didn't tweak at all. Now all to do is rest and stretch before test Saturday.