Thursday 1-12-12

up and out into the rainy morning. yuck, but it could be worse.

warm-up
run 1 mile 7:45
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch
-worked thru it quick and felt ok. was out a t a meeting late last night so feeling a little sluggish.

Deadlift
5-135
5-185
5-205
3-3-3+
220
250
285-12
-pulled 12 reps at 285. felt solid. probably could have gotten 1 or 2 more but the form would have been questionable. may have to adjust the numbers up a little on the deads. we'll see after next week.

Met-con
5 rounds
8-deadlifts @ 185
12- plyo push ups w/ball
16- med ball throws
-9:45. solid effort. the first 3 rounds were unbroken. the last 2 i needed to break down the deads into 4/4.
the pylo push ups were with a 4lb ball in one hand and rolled over to the other between reps. those add a little spice to the traditional set up.

Plyo
Foam roll
-had to bust out a little early. have a morning meeting.