Tuesday 12-6-11

Tuesday. yeah i would have liked to roll over. but i didn't. and that was victory....

Warm up
run 1 mile 7:30
3 rounds
5-pull ups
15-wall ball w/20# ball
15-wall ball sit ups w/20# ball
-changed it up a little. the dynamax balls were in the back so it was nice to use those for a change. good opener.

Bench
10-45
10-95
8-135
5-5-5+
155
185
205-10
-solid all the way thru these. feeling a little better than yesterday.

3 rounds
8- bench @ 135
10-dips
-used this as assistance. solid. pretty worked by the end.
 
Met-con
20min AMRAP
row 250m
25 push ups
9-1/2 rounds
-oh my. chest was smoked by round 3. the rows were good. solid pace. strong. the push ups were hard by round 3+ got 9 rounds and then just finished with 500m on the rower to burn out the clock. by them the push ups were 5-5-5-3-3-2.....etc...

foam roll
plyo
-legs were feeling it from yesterday and the rowing today. rolled them out.
-tomorrow is a strength rest day but want to get in and get some work done. maybe a long met-con?