Tuesday 11-15-11

Tuesday, back up and out into it!
warm up
run 1 mile 7:35
-feeling good at this pace.
3 rounds
5 pull ups
10 push ups
15 wall ball
-worked thru this quick. think i will be stepping up the numbers on this.

Bench Press
10-45
10-95
6-135
3-3-3+
165
185
210-10
-got 10 solid reps at 210. had no spotter otherwise would have looked for a few more reps. all good.

5 rounds
10- bench press @ 115
10- dips
rest 30 seconds between rounds.
-used this as a finisher. solid.

Met-con
amrap 10 minutes
70 yard farmer carry w/ 75# dumbbells
5 burpees
7 rounds in 11 minutes +/-
-was looking for something a little different and this hit the spot! the farmers carries were heavy..the first rounds was unbroken all 70 yards. after that i had to split them in 2. get as far as i could put them down and then race to the finish... the burpees were just active rest between rounds. not bad.

plyo
foam roll