Tuesday 1-24-12

up and out. back in action here...
warm up
run 1 mile
3 rounds
5-pull ups
10-push ups
15-squats
sampson stretch

squat-deload
5-5-5
115
145
175
-deload week. worked thru these pretty quick. solid form.

BBB
3x10@145
-moved thru these quickly.

Bench-deload
5-5-5
95
120
145
-felt solid all the way thru these.

Met-con
4 rounds
30-wall ball 20#
30-hand to hand swings
30-push ups
14:00 +/-
-brutal. first round was unbroken. after that had to partition the wall ball and push ups. solid effort and just the right time capacity.

Plyo
Foam roll

-no strength focus tomorrow. maybe a barbell complex? maybe something else. little longer run and row maybe. we'll see.