Monday 1-9-12

weekend wrap.
-spent Saturday with Pops splitting and stacking a couple cord of wood. good stuff! active recovery....
-spent Sunday watching playoff football! recovery!

Monday
up and out in to the early morning. i will not lie i could have rolled over but that would have negated all the good solid work last week. so off we went!

warm up
run 1 mile 7:50 pace.
-just easing the legs and lungs into it
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch
-solid. just moved through and got loose.

Squat
5-135
5-185
3-3-3+
205
235
265-8
-felt really good all the way thru these. 265 was good. only at 8 did it start to get a little sticky. but the depth was good and the reps were good.

BBB protocol
5x10 @ 145
worked through these fairly quickly. rest about 1:00 between sets
felt good. good depth etc..

Met-con
6 rounds
30 yard 180# prowler push
30 yard sprint
rest 30/45 sec between rounds
-figured it was time to get back with the prowler. loaded up 180 on the bars and went at it. not sure what the prowler weighs? have to look that up. pushed it fast for 30 yard and then sprinted back to the start.
-brutal.

Plyo
Foam roll.

-back at it tomorrow. peace