Tuesday 10-18-11

back in the swing. up a little earlier to give myself some more time.

warm up
run 1 mile
7:50 pace.
3 rounds
20 med ball throws
20 med ball push ups
-worked thru this quickly. opened up the legs etc.. med ball push ups were harder than i remember. maybe the close grip etc?

Strength
Squats
10-45
8-135
6-185
3-3-3+
200
230
260-6
-200 was light, 230 had a little umph to it. 260 felt good. solid deep reps. probably had another in me but the bar was starting to slip a little. felt good.

Met-con
3 rounds
row 500m
30 kettlebell swings
30 double unders
-solid effort here. good little triplet.
-rows were consistent. all swings unbroken and all but the last set of double unders were unbroken. sweet. maybe i am getting the hang of those silly things.
-felt pretty solid.

Hex-Bar carries
-6x40 yard with 140# on hex bar
going to try to work some more of this type of stuff into the routine. great grip builder. hands get worked, core, lats, you name it. excellent. will be doing more of this along with prowler etc...

plyo
foam roll
-gotta stay loose...