workout B SL 5x5

Today is workout B, workout 2 of week 5!

warmup
squats: 120x5x5
overhead press: 85x5x5
deadlift: 155x1x5

cardio: 1.5 miles on the TM.

For accessory work I've added toe raises featured on fitmodo.

The workout, via fitmodo:

Instructions:

• 1. Find some stairs. Actually, just one stair or a curb will do.
• 2. Turn so you're facing down the stairs. Scoot forward until just your heels are on the stair, with the rest of your foot hanging off (you can hold a wall or railing for balance).
• 3. With your legs straight, point your toes downward as far as you can, then lift them up as far as you can. Repeat.
• 4. Use a timer. Do as many as you can in 30 seconds. Do them rapidly, but with full extension and flexion.
• 5. After 30 seconds, bend your knees at a 45-degree angle (about half way). Without pausing to rest, do another 30 seconds of flexing in that position. That's one complete set. If it burns like hell, then you're doing it correctly.
• 6. Rest for a minute or two, then do another set—30 seconds with the legs straight, immediately followed by 30 seconds with the knees bent. Rest for a another minute, and repeat the two-part set.
• 7. Each day, do three of these two-part sets. The total daily routine includes 6 30-second sessions.

source: http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise

No excuses!