Doing what I need to do more.

If you suck at something, it means you need to do it more.
-people.. smart people

last night was all about cleaning up my weak points:

warm-up.

Jump squats:
5x3 haven't done these in a while. I need to get more explosive.

Reverse lunges off a 6" box:
5x3/3 at 135
Man do I suck at these. My single leg strength is terrible. My feet hate lunging. I have a history of plantar fasciitis and turf toe on both feet. It's better since I've stopped spending 8-10 hours a week in cleats, and started wearing less supportive footwear, but my toes hate lunges. Still, got to take your medicine.

Pull ups:
6x5 @ bw

Overhead rack lockouts from just over head:
worked up to 3@ 185
then 5x1
Haven't done any heavy overhead pressing in... 4 years or so since my rotator cuff repair. So I wanted to feel this out a bit, see how my shoulder responded. Which, I'm glad to say is fine. So there will be more of this.

standing cable rows:
4x8 @ stack+10

bb curls:
3x5 @ 60
After Tony and Brian from CP took me to the gun show last week I have begrudingly decided that I need to add some direct biceps work to help my vertical pulling strength. I am such a tool.

Tabata sprints on the ergometer:
8x 20 on 10 off.

lay on the floor and pant:
1x5 min

As I was leaving the top floor (ergometers, step-mills, aerobics and ladies lingere) a gym staffer was headed down the stairs behind me. I jokingly said "I can stop and you can go around me, or bear with me, but I ain't goin' any faster." She laughed, and asked "What were you doing?"
"Tabata intervals on the ergometer." I replied
She blinked. "huh."
"Japanese exercise scientists discovered that you can train the aerobic and anaerobic pathways at the same time if you do 20 seconds of work at 170% of VO2 max followed by 10 seconds of rest, repeated 8 times."
Blink... "well it seems to be working for you."
"Uh.. Thanks? I gotta go."