Monday and short week ahead.
had a good weekend. got out for a 4.5 mile run yesterday and felt solid. hilly loop by the new house. yikes. this loop is a lot more challenging then the old one!! but i think that's a good thing!!
warm up
run 800m
3 rounds
5 pull ups
10 push ups
15 squats
-only 1/2 mile run this am. didn't fell like pushing it after yesterday. just warming up the legs.
-standard issue thru the 3 rounds. quick.
Squat
10-45
10-135
8-185
6-205
5-3-1+
225
250
280-5
-5 solid reps at 280. wasn't feeling great today but was happy with the 5 reps i got.
met-con
5 rounds
10-squats 155
10-plyo push ups with ball
row 250m
12-13 minutes +/-
solid effort. brutal and effective!
skill work
2 sets of 3 wall walks
-little practice,skill, core, etc...
3x 30:10 planks
30 secs on 10 sec off
plyo
foam roll
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