Friday 10-28-11

TGIF!
yeah, its Friday. almost rolled over this am. chilly. bed was nice and warm.... but up and out.

Warm up
jump rope. 3-4 minutes.
-was still a little sleepy on this.
2 rounds
25m walk out
25m bear crawl
10-wall balls
10- deck squats
-changed it up a little for variety. didn't feel like running etc..
50- double unders
-got to 47 unbroken! grrr. thought i had 50!

Strength
Press
10-45
8-75
6-105
5-3-1+
125
140
160-3
-125 and 140 felt solid.
-160 got heavy and i got 3 solid reps. failed 4th. tried again and failed.
-solid work. making some slow gains here which is the point.

3x10 @ 85
-these were more brutal then i would have thought. real burnout sets.

Met-con
3 rounds
3-hspu's
9-95# overhead squats
-holy awful.
-the hand stand pushups were ok first round, terrible second round, little better in the 3rd only caused i paused for a few seconds to recompose myself...
-95# overhead squats were tough. all sets unbroken. need to work on those again. they have been off the radar a bit.
-not very happy with this but considering the total shoulder burnout, not suprised.

plyo
foam roll

TGIF! see what the weekend brings!