Monday 12-12-11

Monday. Yippee!
up and out a little late into the chilly am! brrrrrrrr. would have been nice to roll over but had to get some work done. going to be out of town for a couple days for work so most likely wont have access to a facility.

warm up
3 rounds
run 800m
10-pull ups
20-push ups
30-squats
-digging this little change of pace on the warm up. its definitely a fun change.

squat
8-135
6-185
3-3-3+
215
245
275-5 6-fail
-worked up to sets of 3. 215 was solid. 245 good. wanted to get some good reps at 275 as last week i felt i suffered a little and wasn't happy with the result. got 4 solid good reps. 5 was a little heavy and 6 i got stuck in the bottom. couldn't push thru. solid work regardless.

BBB protocol
5x10 @ 175
-worked thru these fairly quickly. good solid deep reps. worked form and drive out of the hole.

Bench
10-135
3-3-3+
165
195
215-10
-got 10 solid reps at 215. felt good. little heavy on the last 2 but otherwise moved it well. not bad for adding it on to the end of a squat workout. figured i would get this in as i have a super early flight tomorrow and won't be able to hit the gym.

BBB
3x10 @ 135
-just pushed these out as a finisher.

not time for plyo. will try to hit the foam roller tonite.