update - jan 1st onward

jan 1st:
off

jan 2nd
30 sec on/30 sec walk x 20 on asphalt near facility
breathing was good, calves and feet not so much

jan 3rd:
HPC x 3 - built - built to 155# x 3 - felt good and fast
+
SA DB Press - 5/arm - built to 50# x 5
+
back ext's and FLR on rings

jan 4th:
track with Rory and Nate:
200 m x 8 (2 sets of 4)
200's in 30-31 sec each time - 90% effort
(rest 3:30 b/t sets)
- felt ok, no high end power sets, but happy with the speed cadence
- feet and calves lit up after that one

jan 5th:
CGDL - built to a tough 3 - built to 315 x 3 - felt good
+
5 rds:
10 cals on AD
10 wall balls - 20#
10 slam balls - 20#

jan 6th:
track was closed - AGAIN - so came back to OPT and did:
OHS - built to 15 reps with 85# (65,75,85) - i think a sub 2 min 800 m and 15 BWT OSH is a nice goal
+
3 sets:
250 m row in 47-49 sec
rest 10 sec
toes to bar amrap
push ups - same reps as T2B
(19,17,9)
+
10 min AD cool down