little slow out of bed this am. once up though i felt pretty good.
warm up
run 1 mile 7:45
-coming back on form with this
3 rounds
5-pull ups
10-push ups
15- squats
-solid pace. just worked thru to get the blood flowing
Strength
Bench Press
10-45
8-135
3-3-3+
160
185
205- 10
-felt solid thru these. reset the numbers from last week to boost them up and felt better. reps 9 and 10 were hard but they are supposed to be!
met-con
5 rounds
6- 135# power cleans
9- hand release push ups
12- 24" box jumps
9:00 +/- on the wall clock.
-perfect choice for this am. been looking to keep the met-cons in the 10-15 min realm. at least for this week. maybe next week open it up a bit. look more into the 20-30 minute domain. we'll see. deload week will see some longer met-cons and running and rowing.
foam roll
plyo
-had some time to focus on this and it felt good.
gotta keep working mobility.
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