Monday 1-16-12

Weekend wrap
Saturday
-went into the office in the am and them hit the gym around noonish. what a zoo. but it started to clear out shortly thereafter.

warm up
run 1 mile 7:45
row 1000m

21-15-9
wall ball throws w/20#
wall ball sit ups
push ups
-worked thru this pretty quick. had access to the heavy ball so used that. worked up a pretty good sweat and loosened up a bit.

Power clean
barbell complex warm up
-used the 45# bar to warm up and get used to the movement
5-95
5-115
5-135
3-3-3-3-3
165
185
205-1-f
185
185
-worked up to 205 and got 1 solid rep. failed the second rep so stopped there. went back to 185 and worked the next 2 sets for power.

Met-con
8 rounds
30 yard prowler push w/185
30 yard sprint
rest :30 between rounds
-these are as brutal as expected. true power output test.

Plyo
Foam roll
-spent a little time working the kinks out.

Sunday- Rest
-was thinking of a 3-4 mile run but the 20 degree temps kept me inside.

Monday
-fubared the alarm this am and rolled over. argh. oh well. didn't get to bed till late so will just shift today to tomorrow etc....