Thursday 12-8-11

Thursday. almost rolled over but up and out.

warm up
4 rounds
run 400m
10-pull-ups
10-push ups
10-squats

3 rounds
10-hip extensions
sampson stretch
-switched it up a little this am to add some variety. worked thru the first 4 rounds pretty quick.
-used the hip extensions and sampson to get loose for the deadlifts to come.

Deadlift
10-135
6-185
5-5-5+
205
230
260-15
-15 solid reps at 260. good form and felt good. did i have any more in the tank? not sure. feeling solid. been a rough week back and little sore so happy with the numbers.

Met-con
run 400m
21-deadlifts 155
21- kettlebell swings
run 400m
15-deadlifts
15-kettlebell swings
run 400m
9-deadlifts
9-kettlebell swings
11:20+/-
-solid effort. good stuff. smoked after this.

plyo/yoga
foam roll

-for a day that i would have liked to roll over i got up and got it done. sometimes 98% of victory is just showing up!!