humble work

Another strong week of work last week. I hit every planned workout except for the second swim workout that was planned for Thursday afternoon. I was at the Wynn Hotel in Vegas on Wed-Thurs last week and the topless pool wasn't the idle place for 100m sprints. I finished the week with a 100 mile charity ride on Saturday. There is a huge difference between training and riding in a charity ride (30 minute lunch stops along the way), but it was still a long day on the bike and I think it was good for my body to do something pretty different then what it is use to. We spent 5:18:00ish on the bikes and averaged about 18mph for the ride. I would have liked to have pushed the pace a little more and seen how fast we could have finished the ride. Either way it was a fun way to spend a Saturday morning. Sunday was not as painful as I imagined it would be. My butt bones where sore and my quads were fatigued, but not really sore. Obviously my back was tight, but other then that I felt recovered enough for a full workout this AM.

AM Work:
20 warm-up, roller, stretching, lunges, squats

work up to heavy back squat (90% 1RM) 5 x 4

then:
12:00 minute for AMRAP of
8 back squat @ 155#
8 (each leg) single legged deadlift (60#DB)

then:
50-40-30-20-10
double unders
sit-ups (anchored)

PM
1 mile swim (first half at 80% max, second half at 90% max).

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Some great quotes / thoughts:

"Knowing 'why' is more important than knowing 'what' to do with yur equipment: ask questions, try hard, don't quit. Repeat.

"Be a student of the process. Apply the lessons wherever applicable. Work smarter and harder than everyone around you. Be proud. Be humble."

"Emotions make useful tools for motivation and vehicles for information, be conscious of who is using yours, and to what end."