TGIF!
been a long week... glad its almost over.
up and out into the chilly air!
warm-up
3 rounds
run 800m
10-pull ups
20-push ups
30-squats
-again mixed it up a little and like the new format. may stick with this for a little while. maybe mix in some different body weight stuff.
Press
10-45
8-75
6-95
5-5-5+
115
135
150-8
-felt pretty good pressing today. nice change as lately its been a goat of mine. got 7 solid reps. failed 8, reset and got an 8th. good stuff.
Met-con
5 rounds
9-push press 95#
15-24" box jumps
21-kettlebell swings
-17:00 +/- on the wall clock.
-good effort. great finisher. tough in the 3rd and 4th round. may need to start doing more 5 round met-cons to build more endurance across greater time domains. maybe look back into the seal fit met-cons.
plyo
foam roll
-worked out the kinks and cooled down a little.
-good days work and happy to have gotten it in.
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