Friday 1-28-11

back in the game this am.
had some make-up to do and wanted to get in a little volume.

warm up
run 2 miles
16:10
casual pace to start and then worked into the 7's for the second mile and the sub 7 for the last 400m. felt pretty solid.

3 rounds
5 walk outs
20 push ups
30 squats

just opening up the rest of the body and getting it ready for the onslaught.

Backsquats
10x135
8x185
6x225
5x255

3-3-3 supersetted with 30sec plank hold
270
290 2-f-1
275- 5

used the cage today. set the bars at a solid depth and tried to touch them each time. good way to measure if the squats were real. and today they were. good and deep. excellent range and really felt the difference. will be working in the cage from now on. better than a spotter and safer than the other racks.
270 was heavy but i got full ROM. real deep solid 3 reps
290 was a beast. gutted out the first. hit the second hard. failed 3. reset and got the 3rd rep.
little mental little form on the 290. came off balance a little. but was happy to get that last rep.
275 went back down to get a higher rep set. it was heavy as my legs were pretty smoked. but got 5 real good ones. excellent.
was a good showing overall. for being a little off this week it was still solid.

Press
10x45
7x95
6x115

3-3-3 supersetted with 10 chest to deck push ups
135
145
155

135 was cake. felt solid
145 went up pretty good as well. thought i might have been a little light.
155 was heavy on the first rep but got the next 2 pretty solid.
all in all i think my press has improved dramatically. much more solid form.

met-con
5 rounds
5 handstand push ups
30 squats
5 burpees

7 minutes.
sucked a couple of peeps to join me on this. made it much more fun. they scaled the HSPU's but otherwise hit it hard and we all finished with in a minute or 2 of each other.
nice to work in a group. makes you push just a little harder.

foam roll
stretch

TGIF!

peace