Friday 1-27-12

TGIF?
yeah whatever....
up and out. a little slow this am but feeling pretty good overall.

warm up
run 1 mile 7:40
3 rounds
5-pull ups
10-push ups
15- squats

Deadlift-deload
5-95
5-135
5-165
5-195
-weight was light. its supposed to be. deload. good solid form all the way thru.

Press
5-5-5
65
85
105
-again felt light. soild form. hang cleaned all sets.

Met-con
5 rounds
8-deadlift 185
10-kettlebell snatch rh
10-kettlebell snatch lh
-5:00ish. didn't get an exact time. guess maybe i should start.
-effort level very high. minimal rest. deads got heavy on the last couple reps of the last sets. snatches were a nice change.

plyo
foam roll
-that was that. deload week over. may get a little work in tomorrow. we'll see. gotta be in the office early but after that maybe.