Tuesday 1-17-12

slushy morning. at least it was over 10 degrees!

warm up
run 1 mile 7:45
3 rounds
5 pull ups
10 push ups
15 squats
sampson stretch
-worked thru this all pretty quick. felt solid.

squat
5-45
5-135
5-185
5-3-1+
220
250
280-7
-got a solid 7 reps at 280. probably had 1 or 2 in the tank. maybe... felt good. solid depth, good speed, knees out. etc. getting there.

BBB
5x10 @ 145
-solid work on these. worked for speed with about 1 minute recovery between sets.

Met-con
10min amrap
row 250m
25 kettlebell swings 35#
5 rounds plus 200m!
-argh, wanted to get to 1500m, so close! solid effort and a good conditioning workout.

plyo
foam roll
-good work this am. gotta stay consistent. need to up the running volume a bit. will play with that next week during the deload.