Spent an excellent weekend in NYC with friends and coffee people, but no workouts and general debauchery. As such I was feeling less than 100% for...

YESTERDAY:
80 push ups, every time you need to rest on the ground, do a 40 yd sprint
- 11:34, with six sprints

THIS FELT AWFUL. Every joint ached, lungs burned, discomfort all over the place. Definitely a 2/10 BNQ, with 1 being no exercise at all and a 0 being an actual loss to Newport.

TODAY:
CFFB:
Every 30 seconds:
Perform 1 Deadlift every 30 seconds for 15 minutes. (275#)
then:
Max Strict Pull Ups x 3 (9, 9, 4)
3 x 12 Weighted GHD Back Extensions (25# vest)
then:
Practice

I must have burned all the toxins out with my lame showing yesterday, because this felt really good. I could have gone heavier on the deads, felt real strong. The pull ups didn't feel great, but strict pull ups never feel great. The GHD extensions also felt good, strong. All this core/lower back work is really paying off, I was feeling excellent during contact at practice.

BNQ: 7/10
Felt good,