Today was just a recovery day to set up for the upcoming week of training, I really tried to unglue my hip flexors as well as my vatus medius' to try to relieve stress on my knees. I'm not sure if I'm going to have access to the electric gates tomorrow but I'm expecting I will be slightly ahead of where I was on Thursday speed-wise. Overall I feel like my CNS isn' in tip top form but physically I'm not feeling too bad.

TODAY'S WOKROUT
10 minute bike ride
Abdominal pull-downs 3x10@180lb's
Twisting decline leg raises 3x10
Static stretching
Rolling