Monday 1-31-11

back to the gym early this am.
felt pretty good once the feet hit the floor.

warm up
run 1 mile
easy spin to open up the legs and get the body moving.

3 rounds
5 walk outs
20 push ups
30 squats

feeling pretty solid on these. may look to shift it a little. we'll see. good warm up though.

Deadlift
10x135
8x225
6x275

5-3-1
super set with 5 chin ups
305
325
345 1 rep with 12 chins

305 was solid and a good 5 reps.
325 was solid and only oin the 3rd did my grip start to fade
345 was heavy and the form broke down a little. only got 1. didn't want to push the form for another. followed it with 12 chins. lost my grip at that point on the chins.

good stuff. pretty happy with those numbers.

met-con
21-15-9
double unders
kb swings
pull-ups

6:00 +/-
used a 60# dumbbell for the swings. russian style as i didn't want to end up throwing the bell.
felt solid all the way thru. double unders were good.pullups were solid on the first 2 sets. the third was just a battle to finish as my arms were pretty pumped from swinging the dumbbell.

TABATA
20:10 x 6
6% grade at 6:15 minute pace

jumped on the treadmill and figured i would throw this down. yikes.
what a smoker. totally cooked after 6 sets.
good finisher anyway.

stretch
foam roll
plyo

another Monday in the books.
off to the office to see what comes of the day.

peace!!