Monday 1-3

back up at the crack of dark and into the gym.

warm up
3 rounds
5 walk outs
20 push ups
30 squats

run 1 mile
7:50

felt good thru all of this. legs feeling the 2 runs on the squats. felt pretty solid.
run was good. pace felt easy and controlled.

Deadlift
10x135
8x225
6x275

5-3-1
305
325
345! PR!

felt pretty solid going into these. was pulling strong so figured i would put some weight on the bar and see how it went.
305 for 5 was solid. good form and bar speed
325 for 3 was solid as well. regripped at the top of 2 and banged out 3
345 was heavy and hard but got it locked out and back down.
actually wasn't as bad as i thought it would be. may still have had a little in the tank but wasn;t going up at that point. settle for the PR at 345!. awesome!!

no met-con today.
out of time.
probably could have squeezed in a few rounds but felt good about the deadlifts so left it at that.

yoga/plyo
foam roll

worked the mobility a little. felt good to roll it out after a couple good runs over the weekend and the heavy deads today.

back in the swing.

here's to 2011!!