hello 2012! goodbye 2011!
2011 had its ups and downs....i'm glad its over...
i'm also glad the holidays are over. time to dry out and refocus....
Warm up
3 rounds
run 400m 8:00 pace
5- pull ups
10-push ups
15-squats
-just needed to kick the body back into gear.
Squats
5-135
5-165
5-5-5+
190
220
250-8
-felt pretty solid. got 8 real good deep reps.
BBB protocol
5x10 @ 145
-these get brutal toward the end.
Met-con
10min AMRAP
row 250m
25 double unders
-got 5 rounds and had 10 seconds or so to spare. didn't get back on the rower for those 10 seconds...
i was gassed. felt solid and the middle rounds the double unders were solid. used a new rope and it took a little getting used to. have to order a rope....
Plyo/Foam roll.
-getting back into the plyo groove as well.
solid work and looking forward to getting back into the routine.
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