Friday 1-20-12

almost over slept. oops. but got up and got going.

warm up
run 1 mile 7:40
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch
-solid. will up the reps on these next week during the deload. may play with a new version we'll see.

Deadlift
5-135
5-185
5-215
5-3-1+
235
270
300-10
-10 solid reps at 300. probably left a couple in the tank. feeling pretty good about that. headed into a deload week next week and seeing some progress.

BBB
5x8 @ 165
-worked thru these quick.

Met-con
Tabata run
2:00 warm up
10% incline
6:50 pace
20secs on 10secs off
8 rounds
-these are brutal. felt better than the last time i did them. still wanted to die by the end. will continue to use these as a conditioning workout.

plyo
foam roll
-spent some time on the hip flexors again. good stuff.

will have to hit the press workout tomorrow am.