Monday 11-7-11

back in the swing.
have power again and things returning to normal.
had to work saturday and then cleaned up the yard a bit.
sunday, did some running around with the boy and then just chilled. nice to relax a bit.

Monday
Warm up
run 1 mile 8:00
3 rounds
5-pull ups
10-push ups
15- squats
-solid all the way thru this.

Strength
Squat
8-135
6-185
5-5-5+
215
245
255-10
-forgot to print a new sheet for the 5-3-1 so i screwed up the percentages at first but got it back on track for the last set. felt pretty solid for 10 good reps.

Met-con
10-squats 155
50-kettlebell swings
10-squats
40-swings
10-squats
30-swings
10-squats
20-swings
10-squats
10-swings
-holy brutal. all rounds unbroken. definitely nothing left in the tank after that. stormed thru it. solid.

foam roll
plyo
yoga
-after a couple days off and a hard workout this am needed to spend some time loosening up.
-back in the swing looking forward to another solid strength cycle.