Wednesday 10-26-11

back in the swing again.
warm up
run 1 mile
8:00 pace again. felt good.
3 rounds
5-pullups
10-push ups
15-squats
-fast thru this.

Strength
Bench Press
10-45
8-135
4-155
1-1-1+
170
195
215-8
-ok. so i messed up the rep scheme... argh. it should have been 5-3-1+ today and yesterday. oops.
don't think its that big a deal. no worries. last set was solid.

3x10@115
-kept these in again. probably going to continue using them as a finisher. we'll see.

Met-con
5 rounds
5-95# curtis p's
10-hand release push ups
run 400m
-18 minutes +/-
-all the rounds were solid. curtis p's are a bear. the last 2 sets were good but hard.
-all the runs were at 6:50 pace.
-solid work and good to get into a little longer time domain.

plyo
yoga
foam roll
-possibly most important part of the morning. gotta get more supple.