Vacation week

This last week has been a doozy. I had the kids to myself from Thursday through Monday, was in Connecticut on business from Tuesday through Thursday, and had five nights where I worked until after 9pm. There never seemed to be a good time to get in a workout and in the few times where it was possible, spending time with family or time contemplating the inside of my eyelids seemed a better choice. The upshot was that today, I was able to pick up my programming pretty much where I left off - hitting a workout not that unlike my last one. So much for constantly varied. At least I kept it functional, and I hit it with a well-rested intensity.
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Warmup
Hip mobility drills
Shoulder mobility drills
Agility drills (dot, triangle x 5, W x 3)

Skill work
Handstands, 5:00 (four solid 10-15 second holds, these felt really good)

Heavy stuff
Back squat 45x5x2, 95x5, 135x5, 185x3, 225x2, 255x1, 260x5, 270x5, 280x5 (PR)

Burgener warmup

Metcon
Running Grace

3 rounds:

10 C&J, 135#
Run 400m

14:10

Core work
Abwheel 2x10

Nice to hit a PR on the squats in consectuve weeks. That felt heavy. It's fun thinking I'll be going even heavier next week. Reminds me of my starting strength days.

My running Grace got messed up by a malfunctioning treadmill in round 1. Lost about a minute there, but I kept pushing afterwards and was laying in a heap by the end. Got a bit of a Fran cough coming on at the moment. I don't that I got a good time and it's hard to compare to others with the extra 100m spent going from bar to treadmill, but I sure brought what I had to it. Very little standing around and I kept the pace up on the treadmill outside the beginning of the last round. Was spent enough that even after a 5+minute rest prior to my core work, I literally fell on my face at the end of the first set of abwheel rollouts.