More Strength

Had a mostly restful weekend.  No BJJ, no tennis.  Went to the gym once and had a good workout. Felt relatively strong.

4/3

W/U
1000m row 4:48
7 pullups (PR)
10x 45lb bench
10x 65lb bench
10x 20lb kb swing
5x 95lb bench
10x 30lb press

WOD
5 Rounds:
5x 95lb bench
10x 20lb kb swing
10x 30lb press
10x squat

Completed in 13:11 Felt ok, killer on the shoulders. Didn't weight the squats b/c I wanted to focus on form. I actually think I'm making improvement. Going to have some help with it late next week.

Cooldown
4 pullups
4x 105lb bench
2x 115lb bench
2x 115lb bench
4 pullups
4 KTE

Went for max bench at 115lb with a spotter. Was happy to hit 115lb. Need to hit the weights more frequently to keep making gains. Riiiiiiight.

4/4
Run 40:43  Riverpark to Mission Ave and back.  Felt fast and even going up the hills (so to speak) felt good.  Got my run before it rained, another bonus.  First time I've just gone for a run w/o tacking something else on to it.  Glad I got a good run early in the week.