Sore as a Mo Fo but doing it...

The Team(second to the right-thats not really Juliet)
Today was a great monday- woke up early and pounded out an erg piece:

2k warmup

8x250 sprint with 90 sec rest

1k cool down

I got home and had a big bowl of scramble eggs with ham-yummy!

I had some cool clients this afternoon which motivated me to do my speed upper body:

9x2 band/chain bench press(3 narrow,3 neutral, 3 wide grip) at 185#

finished with some tricep work.

As always I coach at MRA VG on mondays. The girls and I had a great talk. The girls understood that they need to get stronger and more powerful- Box Squats!!! They did great so great that they motivated me to do Helen. I did it in 9:09- the slowest time I ever got- but my arms feel like they need to curl up and be part of a T-rex. So, at least I did it...Let me know what you did today...