Friday 1-6-11

TGIF! or whatever....
up and out into the not as cold am. nice. better at 20 than 10.

Warm up
3 rounds
run 400m 7:45pace
5-pull ups
10-push ups
15-squats
sampson stretch
-same drill here. will build the runs up to 800m probably next week and maybe add some reps to the rounds but trying to keep it as a warm up only.
-felt good to get the body moving.

Press
8-45
5-65
5-85
5-5-5+
100
115
130-9
-these were strict solid presses. no drive no push. felt pretty good. the weight wasn't super high but the reps were good and i was happy with that.

BBB protocol
5x10 @ 75
these always seem so light and by the third set they hurt like hell!! hopefully they are helping!! think so. gotta stick to the program.

Met-con
5 rounds
run 400m
12-pull-ups
-lost track of the time. maybe 12 minutes? the last 2 sets of pull ups were rough. 3's and 2's and a couple singles. ouch.
-the runs were at 6:30 or under. seemed to be a good pace. was feeling it by the end.
need to get a solid grip on the met-cons. little more focus. will re-evaluate this next week. hmm.

foam roll
plyo
-feeling much better here. body recovering nicely.
-most likely taking the weekend off. maybe a easy trail run. we'll see.