Friday 11-13-12

TGIF!
up and out. rolled over for a second but said, no way gotta go!

Warm up
run 1 mile
3 rounds
10-deck squats
5-walk outs
10-push ups
-used the alternate warm up this am. worked well.pretty much non stop action. move from one thing to the next fluidly.

Press
10-45
5-75
5-95
3-3-3+
105
120
140-8
-got 8 solid reps at 140. felt pretty good. form was solid. no push off the bottom, true press.

BBB protocol
5x10 @ 75
-worked thru these quickly. they sneak up on ya. by the 8th rep or so the shoulders are burning and by the 4th set they get cashed.

Met-con
tabata treadmill run
10.5 grade
8.5 speed- 7:00 mile pace
8x20:10
-eight rounds of 20 seconds on 10 seconds off. never slow the treadmill. jump on and off.
-brutal! by the 6th round i wanted to quick. after the 8th i was tasting metal......brutal. will be doinf more of this!

Plyo
Foam roll
-thats it for a Friday.

Peace!