Tuesday 10-11-11

back up and at it!
little sore in the legs today but not crazy. good sore...work done and done smartly.

warm up
run 1 mile 8:15 pace
-solid. better than yesterday. legs coming back maybe. we'll see tomorrow

3 rounds
15- squats
10- push ups
5- pull ups
-did this backwards for a change of pace. good stuff. good opener.

Strength
Bench Press
10x45
8x95
5-5-5+
125
145
165-20

ok, totally flubbed the numbers on this when i put it into the 5-3-1 spreadsheet. bench number way too low. got way to many reps on that 3rd set. i have re calculated and will adjust for next week.
otherwise felt pretty solid.

Met-con
35 yard prowler push w/ 180#
35 yard prowler pull w/ 180#
25- 35# kettlebell swings
4 rounds roughly 12-13 minutes

-yeah, brutal. great workout. wanted to move something heavy and get some conditioning in and this didn't disappoint. originally figured a 10 min AMRAP for this but wanted to get that 4th round so extended it. 5th round? maybe but would have been a slugfest. kept it at 4 and felt like i got some solid work done.

Foam roll
Plyo
Yoga
-needed this and will be focusing on this more in the coming weeks. IT bands are a bit ropey and yucky. need to get them supple again.

good days work done.