Tuesday 11-22-11

so i didn't want to get up this am.... but i did....and it was well worth it.
warm up
run 1.5 miles 8:00 pace
3 rounds
5-pull ups
10-push ups
15-wall ball
felt good on the run. better than i would have thought. initially i figured just do maybe a mile but felt good so let it ride for a little longer.

Bench press
10-45
10-95
8-125
6-155
5-3-1+
175
200
225-8 reps
-felt pretty solid all the way thru. not bad.

5x10 @ 135
-finisher. these were solid. no issue.

Met-con
5 rounds
6-30" box jumps
12-dips
30-double unders
-moved thru this quick and efficiently. the first couple rounds of double unders were good. the last couple a little shakier. used the 30" box to get a little different edge to it. lower reps but higher jump. dips were a good finisher after the bench work. 

plyo
foam roll

-back at it tomorrow!