Gymmed it up.

Back and biceps, so I rocked lat pulldowns, wide and close (felt really good on the wide), tried to high and low row, but the high row was making my shoulder ache, so i just did low row and then a machine row.  With the machine rows, I can really feel my back engage.  I think it's promising.  After the back stuff, I did a series of biceps curls, ending in hammer curls at 20# each.  Shouldn't be too hard, but after a long workout of rows (which work my biceps hard too), it was more than enough to hit full fatigue and failure.

After lifts was sprints, so I ran a series of suicides.  3 sets of 3 reps, ~1min between reps, ~3min between sets.  I set up cones: 1, 2, 3, 4, 5 at 5 yd intervals.  The first set of suicides was 1, 2, 3, 4, 5.  The second set was 5, 4, 3, 2, 1.  The third set was 3, 2, 4, 3, 5, 4, 5, 3, 4, 2, 3, 1.  The first set was tough but felt good.  The second set I had trouble focusing on my turns and pushing hard through.  The final set was next to impossible to push hard the whole way through.  It was constant direction change and i was on parquet (dirty parquet at that) which was really making my feet slip and slide.  My legs were shot, my lungs were shot and my cardio was fading fast.  I'm really glad I did them now.  I can start really working on this shit in the next few months.

In other news, Ginie told me about a former teammate of ours who is looking to put together a team for the series.  It's mixed, but they look like they're grabbing some serious talent.  I'm surprisingly excited about it.  I think it could be a real opportunity, if they get the right people, to make definite noise at regionals.