Tuesday 1-10-12

up and out again into the cold.
got home a little late last night but got some good sleep and felt pretty good once the feet hit the floor.

warm-up
run 1 mile
7:45 pace.
3 rounds
5-pull-ups
10-push ups
15-squats
-worked thru these quick and steady. felt good to get the blood flowing.

Bench Press
8-95
5-135
3-3-3+
165
190
215-10
-feeling ok on these. think i need to experiment with my grip a little. width maybe? we'll see.
-215 was solid for 9. the 10th was a little sticky but got it out.

BBB protocol
5 rounds
10- bench at 120
10- chin ups
-first 3 rounds of chins were unbroken. minimal rest between rounds. pretty solid.

plyo
foam roll
-no met-con today as i had to bolt early. strength rest day tomorrow so longer met con and run or row. we'll see.