Baseline Achieved

Well, missed the gym yesterday. Both my colleagues here in the office were out sick, so I couldn't leave the fort undefended. We should be back to full strength today though. :-) My abs are still aching from Monday's workout. I'm sorely out of shape compared to just six months ago. Terrible...

Received an email from the ILF team physio this morning with my testing results from tryouts:

Body Fat: 17.5-19.5% - Rank: N/A
Bench: 4 reps @ 80% bw - Rank: 16
Shuttle Run: 30.0 sec - Rank: 14
% Height: 122% - Rank 11

Not too shabby I think, and a good baseline to improve on. My upper body had lost a lot of power. I'll need to focus on that area directly in the next few months.

No official word yet on whether or not I've made the team, but I'm hopeful considering that he's taken the time to send me the above info and some guidance on where to improve.

Today's WO:

Warmup 8 min on C2
2 x800m runs 75%
Tabata squats: 146 reps
3x10 shoulder iso lifts