Plugging away

Warm-up:
court length jogs
dynamic stretching

3x5 low-bar back squat (45x5, 95x5, 135x3, 185x2 then 215/225/230 x5)

workout from Fitness Conduit (Mike Rutherford/CF Kansas City):

Every minute for 12 minutes:
3 Hang Power Cleans
3 Front Squats
3 Push Press

Use 50% of body weight (subbed 35# dbs, ~40%)

Still adjusting back to both a regular workout schedule and Eastern Standard Time. Squats felt tough today, slow going on reps 4-5 on all work sets - didn't think the last set would go up but it did, barely. Shoot for 215/225/235 next time. Still working my way back to full strength (240/245/250 last December) but it'll likely take a few weeks.

Good metcon workout from CF Kansas City; still recuperating so I went easy (considered 45# dbs, glad I didn't). A real grinder, about 0:25/0:35 work/rest, wanted to stop after 8 rounds or so but pushed through. Push presses were the shakiest for me, can go up to 40# next time this rolls around.

Post metcon recovery HRs: 0'-196, 2'-124, 5'-92, 10'-96