Tuesdsay 11-8-11

up and out into the crisp morning air.

warm up
run 1 mile
7:40 pace. solid
3 rounds
5- walk outs
10- push ups
10- deck squats
-changed it up a little today. just looking for some variety. felt pretty good and moved thru this quickly.

Strength
Bench Press
10-45
8-95
6-135
5-5-5+
150
175
200-12
-got 12 solid reps at 200. pretty easy up till about 10. the last 2 were a little heavy but that's to be expected.

5x10 @ 115
-used this as a finisher. 5 sets of 10. worked thru them quickly. felt good. definitely cooked after this.

met-con
8 rounds
3- 135# power clean
sprint 40 yards
rest 30 seconds
-this was a cool little met-con. stolen from CFFB. the indoor sprint track is 45 yards long so have to pull up a little shirt of 40 but still a good little blast.

Plyo
Foam roll
-same drill here. mixed it up a little but gotta keep focused on staying supple!