Monday 11-14-11

Monday...Monday...argh
ending up working Saturday which was fine.
Sunday was catch up day at home. lawn and garage work.. then football and napping!

Monday
warm up
run 1 mile 7:35 pace
3 rounds
5-pull ups
10-push ups
15-squats
-run felt good. little quicker pace. not bad.
moved thru the other stuff quick. may be time to up the numbers a bit on that.

Squat
10-45
8-135
6-185
3-3-3+
205
235
265-11
-solid all the way thru here. 265 was solid. got 9. re racked and got 2 more solid reps. good stuff.

Met-con
5 rounds
10-squats 155
20-kettlebell swings
30-double unders
-this was similar to last weeks met con and just as effective. lowered the number of swings but added the double unders. solid all the way thru till the last set of double unders. argh. was smoked and my rhythm was off. still a good effort.

4x400m
-2:00 rest between efforts. started with the pace at 6:00 and went down from there. last 400 was at 5:35 pace. felt pretty good all the way thru.

plyo
foam roll
-spent some time cooling off and stretching it out.