Thursday 10-27-11

almost rolled over. was out late with a meeting but decided to get up and hit it.

Warm up
run 1 mile 8:00 pace
3 rounds
5-pull ups
10-push ups
15-squats
-felt solid on the run. little sluggish to start but fine mid way thru. need to maybe start making these longer. de-load week next week so will get some longer runs, rows and met-cons in.

Strength
Deadlift
10-45 Romanian style to stretch out a bit
8-135
6-185
5-3-1+
215
245
270-15!
-215 was solid for 5
-245 went up easy for 3
-strapped up for 270 and pulled thru. got 15! may have been able to get 1 or 2 more but the form was starting to fail. 15 was solid. great set. very pleased.

3 rounds
8-deadlifts 145
10-chin ups
-used this as a finisher. worked thru quickly but rested a little between rounds. focused on form on the deads.

no met-con today.
skill work
5 wall walks
-start in push up position with feet against wall and walk up till chest touches the wall.
-these were different. worked thru 5 reps.

1 round just for kicks
-30 second wall sit
-30 second plank
-wall walk

plyo
foam roll

-thats all. back in tomorrow for some press action!