Thursday 10-13-11

warm up
run 1 mile

10-burpees
10-walk outs
10-deck squats
10-walk outs
10-burpees
10-walkouts
10-deck squats
10-walk outs
10-burpees
10-walkouts
10-deck squats

-essentially 3 rounds but with walkouts between the burpees and the deck squats. good little opener. definitely worked up a little sweat doing this. good stuff. looking for some variety in the warm up/opener. good stuff

Strength
Deadlifts
8x135
6x165
5-5-5+
185
215
245-10
-sets were light at first which was fine. focused on form and the big picture. 
185 no issue
215 no issue
245 got 10 reps. could have got a couple more but my grip started to slip. solid.

Met-con
4 rounds
40-yard tire flip
6-push ups
9-squats
-again looking for something quick, taxing, and different. this did the trick.
not sure the weight of tire? but was a good compliment to the deadlifts. solid.

Plyo
Foam Roll
-try to get more supple!
-soreness moderate today. feeling good.